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Training For The City2Surf

By East Side Crew on July 1, 2011 in Sport

I am going to run 14 kilometers in August. Non-stop. I am going to run up a hill that lasts for almost two kilometers – without a break! I am going straight from the finish line to the Bondi Hotel with 80,000 of my closest friends to celebrate. This is your new mantra – repeat it every day until August 14 when you have that City2Surf medal in your hot, sweaty hand.

We love the City2Surf; it is an iconic Sydney event that is amazing to be part of. Whether this year will be your first or your twentieth City2Surf, here are some of our top tips to help you smash it and get you into awesome shape.

City2Surf Training Program

Monday: Interval training
Tuesday: Rest or cross train
Wednesday: Running strength workout (see below)
Thursday: Hills or Speed
Friday: Rest or cross train
Saturday: Long slow run
Sunday: Rest

Interval Training

Interval training will get you fit fast. Interval running requires you to work at around 80-85% of your max for around 30 minutes (so it’s gonna hurt!). Start with 3 sets of around 10 minute intervals and slowly drop the interval length and increase the number of sets to around 9 sets of 3 minute runs. If you are a beginner just keep working on your cardio base and don’t worry about this training until you reach your goal.

Running Strength Workout

This workout is designed to improve the muscular endurance in your legs (believe us, you’ll be thankful when you’re half way up Heartbreak Hill!).

20 squats into 20 squat jumps
20 knees to elbows (each leg) into 20 wide leg plank raise
20 reverse lunges into 20 lunge jumps
Run 400 metres
Repeat 3 more times.
Make sure you time your first round and try to beat that time in each subsequent round.

Hill Sprints

Hill sprints are done at 90-100% of your max but will help you to run like the wind! Heartbreak Hill will seem easy after doing these. Find a hill that takes you approximately 60 seconds to sprint up. Repeat approximately 5-7 reps with a slow recovery jog to the base. This session should only last for around 15-20 minutes. If you are a beginner just keep working on your cardio base and don’t worry about this training until you reach your goal.

Long Slow Run

Long slow runs help to build your aerobic endurance. Your long run of the week should be at a pace that is at around 60–70% of your maximum speed. You should be able to talk whilst running. The goal for your long slow run is to run continuously for 60 minutes. For beginners, your first run should be around 20-30 minutes. Add 5-10 minutes to your run time each week until you can run continuously for an hour.