City-Bay Fun Run

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Training

With the support of Mutual Community a 12 week FREE Training Program is available on Wednesday nights commencing 1st July at SANTOS Stadium, Railway Tce, Mile End (adjacent ETSA Park) and Sunday Mornings commencing 28th June at Port Adelaide Athletics Club, Alan Iversen Reserve, Langham Pl, Pt Adelaide.

The workshops are completely FREE, and include practical sessions and product information. This year's dates are;

Santos Stadium - from 6pm - 7:30pm

JULY 1, 8, 15, 22 & 29

AUGUST 5, 12, 19 & 26

SEPTEMBER 2, 9 & 16

Port Adelaide - from 9:30am - 12 noon

JUNE 28

JULY 5, 12, 19 & 26

AUGUST 2, 9, 16, 23 & 30

SEPTEMBER 6 & 13

Please complete the attendance record book on your arrival.

For more information contact the City-Bay Fun Run Office

Training Guide

TRAINING PROGRAM for the SUNDAY MAIL CITY-BAY FUN RUN One of the most crucial things in being successful at distance running is to run the race evenly. To get the very best result, each kilometre should be run at the same pace or close to it.

Beginner runners could perhaps aim for either a 60 minute race or say a 72 minute race. To establish your race pace per km you divide the number of minutes you hope to run the race in by 12. So as an example, 60 minutes divided by 12 = 5 minutes. This is 300 seconds. Next divide this by 10 and you establish your race pace is 30 seconds per 100 metres.

You need to practice your race religiously. If you live in a quiet street you may be able to measure out a 100 metre distance there. If not a trotting track, athletic track, football oval or parklands will be ok.

The City-Bay except for the first hundred metres is either flat or downhill. It is an easy race to run.

Each kilometre is accurately signposted so you will find it easy to keep a check on your race pace.

If you adopt a training program such as this and stick to the race pace plan you are likely to run the best race you are capable of. In the year 2005, you will then have a basis to plan your next City-Bay which will hopefully be again successful.

BEGINNER RUNNERS

WEEK 1	Sunday	20 min run/walk
	Monday	OFF
	Tuesday	20 min run/walk
	Wednesday	20 min run/walk
	Thursday	OFF
	Friday	25 min run/walk
	Saturday	20 min run/walk


WEEK 2	Sunday	25 min run/walk
	Monday	OFF
	Tuesday	5 x 100m race pace, 30 secs recovery between runs
	Wednesday	25 min run/walk
	Thursday	OFF
	Friday	5 x 100m race pace, 30 secs recovery between runs
	Saturday	25 min run/walk

WEEK 3	Sunday	25 min run/walk
	Monday	OFF
	Tuesday	5 x 100m race pace, 30 secs recovery between runs
	Wednesday	25 min run/walk
	Thursday	OFF
	Friday	5 x 100m race pace, 30 secs recovery between runs
	Saturday	25 min run/walk

WEEK 4	Sunday	30 min run/walk
	Monday	OFF
	Tuesday	8 x 100m race pace, 30 secs recovery between runs
	Wednesday	30 min run/walk
	Thursday	OFF
	Friday	8 x 100m race pace, 30 secs recovery between runs
	Saturday	30 min run/walk

WEEK 5	Sunday	4km run (Race pace)
	Monday	10 x 100m race pace, 30 secs recovery between runs
	Tuesday	25 min run easy
	Wednesday	30 min run easy
	Thursday	5 x 200m race pace, 1 min recovery between runs
	Friday	OFF
	Saturday	25 min run easy

WEEK 6	Sunday	5km run (Race pace)
	Monday	10 x 100m race pace, 30 secs recovery between runs
	Tuesday	30 min run easy
	Wednesday	25 min run easy
	Thursday	5 x 200m race pace, 1-min recovery between runs
	Friday	OFF
	Saturday	25 min run easy

WEEK 7	Sunday	5km run (Race pace)
	Monday	12 x 100m race pace, 30 secs recovery between runs
	Tuesday	25 min run easy
	Wednesday	20 min run easy
	Thursday	8 x 200m race pace, 1 min recovery between runs
	Friday	OFF
	Saturday	30 min run easy

WEEK 8	Sunday	5km run (Race pace)
	Monday	15 x 100m race pace, 30 secs recovery between runs
	Tuesday	30 min run easy
	Wednesday	20 min run easy
	Thursday	10 x 200m race pace, 1 min recovery between runs
	Friday	OFF
	Saturday	30 min run easy

WEEK 9	Sunday	6km run (Race pace)
	Monday	15 x 100m race pace, 30 secs recovery between runs
	Tuesday	30+ min run easy
	Wednesday	25 min run easy
	Thursday	12 x 200m race pace, 1 min recovery between runs
	Friday	OFF
	Saturday	30+ min run easy

WEEK 10	Sunday	7km run (Race pace)
	Monday	20 x 100m race pace, 30 secs recovery between runs
	Tuesday	30+ min run easy
	Wednesday	25 min run easy
	Thursday	15 x 200m race pace, 1 min recovery between runs
	Friday	OFF
	Saturday	30+ min run easy

WEEK 11	Sunday	7km run (Race pace)
	Monday	20 x 100m race pace, 30 secs recovery between runs
	Tuesday	30+ min run easy
	Wednesday	25 min run easy
	Thursday	15 x 200m race pace, 1 min recovery between runs
	Friday	OFF
	Saturday	30+ min run easy

WEEK 12	Sunday	8km run (Race pace)
	Monday	20 x 100m race pace, 30 secs recovery between runs
	Tuesday	15 x 200m race pace, 30 secs recovery between runs
	Wednesday	40 min easy run
	Thursday	15 x 100m race pace, 30 secs recovery between runs
	Friday	OFF
	Saturday	OFF

ADVANCED RUNNERS


WEEK 1	Sunday	20 min run
	Monday	OFF
	Tuesday	20 x 100m race pace, 30 secs recovery between runs
	Wednesday	20 min run
	Thursday	OFF
	Friday	20 x 100m race pace, 30 secs recovery between runs
	Saturday	20 min run

WEEK 2	Sunday	20 min run
	Monday	OFF
	Tuesday	20 x 100m race pace, 30 secs recovery between runs
	Wednesday	20 min run
	Thursday	OFF
	Friday	20 x 100m race pace, 30 secs recovery between runs
	Saturday	20 min run

WEEK 3	Sunday	5km run race pace
	Monday	OFF
	Tuesday	20 x 100m race pace, 30 secs recovery between runs
	Wednesday	25 min run
	Thursday	OFF
	Friday	20 x 100m race pace, 30 secs recovery between runs
	Saturday	25 min run

WEEK 4	Sunday	5km run race pace
	Monday	OFF
	Tuesday	20 x 100m race pace, 30 secs recovery between runs
	Wednesday	25 min run
	Thursday	OFF
	Friday	20 x 100m race pace, 30 secs recovery between runs
	Saturday	25 min run

WEEK 5	Sunday	6km run race pace
	Monday	25 x 100m race pace, 30 secs recovery between runs
	Tuesday	25 min run easy
	Wednesday	30 min run easy
	Thursday	10 x 200m race pace, 1 minute recovery between runs
	Friday	OFF
	Saturday	25 min run easy

WEEK 6	Sunday	6km run race pace
	Monday	25 x 100m race pace, 30 secs recovery between runs
	Tuesday	25 min run easy
	Wednesday	30 min run easy
	Thursday	12 x 200m race pace, 1 minute recovery between runs
	Friday	OFF
	Saturday	25 min run easy

WEEK 7	Sunday	7km run race pace
	Monday	30 x 100m race pace, 30 secs recovery between runs
	Tuesday	35 min run easy
	Wednesday	20 min run easy
	Thursday	15 x 300m race pace, 1 minute recovery between runs
	Friday	OFF
	Saturday	30 min run easy

WEEK 8	Sunday	7km run race pace
	Monday	30 x 100m race pace, 30 secs recovery between runs
	Tuesday	35 min run easy
	Wednesday	30 min run easy
	Thursday	15 x 300m race pace, 1 minute recovery between runs
	Friday	OFF
	Saturday	30 min run easy

WEEK 9	Sunday	8km run race pace
	Monday	35 x 100m race pace, 30 secs recovery between runs
	Tuesday	40 min run easy
	Wednesday	20 min run easy
	Thursday	20 x 300m race pace, 1 minute recovery between runs
	Friday	OFF
	Saturday	30 min run easy

WEEK 10	Sunday	8km run race pace
	Monday	35 x 100m race pace, 30 secs recovery between runs
	Tuesday	30 min run easy
	Wednesday	40 min run easy
	Thursday	20 x 300m race pace, 1 minute recovery between runs
	Friday	OFF
	Saturday	30 min run easy

WEEK 11	Sunday	9km run race pace
	Monday	40 x 100m race pace, 30 secs recovery between runs
	Tuesday	30 min run easy
	Wednesday	40 min run easy
	Thursday	20 x 300m race pace, 1 minute recovery between runs
	Friday	OFF
	Saturday	30 min run easy

WEEK 12	Sunday	9km run race pace
	Monday	25 x 100m race pace, 30 secs recovery between runs
	Tuesday	25 x 100m race pace, 30 secs recovery between runs
	Wednesday	20 x 100m race pace, 30 secs recovery between runs
	Thursday	15 x 100m race pace, 30 secs recovery between runs
	Friday	OFF
	Saturday	OFF

WALKING PROGRAM FOR THE SUNDAY MAIL CITY-BAY FUN RUN

There's nothing as simple as walking - so why not WALK the City-Bay

Walking is the safest most natural exercise for the body at any age and is a terrific all-round work out for virtually every muscle in the body during a brisk walk.

When starting out the aim for beginners should be to complete 3 sessions of 30 minutes brisk walking, ideally you will have rest days between your walking days, but remember "DON'T" do too much too soon.

In the weeks leading to the Sundy Mail City-Bay Fun Run/Walk these tips will enable all the family to enjoy their walk to the Bay in the shortest possible time and be part of the fun in the states largest Fun Run /Walk.

WEEK 1:		Three sessions of 30 minutes brisk walking on alternating days to allow recovery.
WEEK 2:		Try a brisk 45 minute walk on Sunday, or whenever it suits, as well as 2 x 30 minute walks during the week.
WEEK 3:		A 45 minute walk on the weekend, keep up a good pace, and 3 x 30 minute walks on alternating days during the week.
WEEK 4:		Increase your weekend walk to 1 hour and continue with the 3 x 30 minute efforts during the week.
WEEK 5:		Continue with the brisk 1 hour walk on the weekend add another 30 minute walk, making it now 4 x 30 minute walks during the week, the distance covered on these walks should be increasing without much trouble.
WEEK 6:		Maintain the volume of work as in week 5, an hour on the weekend and 4 x 30 minute efforts on week days.
WEEK 7:		This weekend walk for 70 minutes and increase the 4 mid-week walks to 35 minutes each. You should be really feeling the benefits of your walking program now and should be able to handle the increase without much trouble.
WEEK 8:		80 minutes walking this week-end, work on maintaining a good pace during this walk, and 4 x 35 minute walks during the week.
WEEK 9:		Another 80 minute walk this week-end, however increase your four walks during the week to 40 minutes each. Keep up the GOOD WORK.
WEEK 10:		Increase the long walk this week to 90 minutes and maintain the 4 x 40 walks mid week.
WEEK 11:		A 90 minute long walk this week-end and again 4 x 40 minute walks through the week.
WEEK 12:		Only a week to go, get out there and boost your confidence with a strong 90 minute effort this week-end but ease back a bit during the week, just 3 brisk 30 minute walks.

GOOD LUCK and keep on WALKING
Roy McFadden Athletics SA State Walking Coach.

PROMOTIONAL HEALTH TRAINING TIPS

Get Started - Stay Safe

As you embark on your training remember that staying injury free during your training will enable you to perform at your best on the day.. The program will cover the importance of ; warm up and cool down, fluid replacement, pre and post event/training food, shoes, what to do if injured and weather conditions.

WARM UP

Warming - up is a term that covers a range of activities such as light exercise, stretching and psychological preparation for an event. A warm up slowly increases the heart rate, increases heat throughout the body and reduces the risk of tearing or straining muscles.

An appropriate warm up for training for the City-Bay would be a brisk 2 to 3 minute walk prior to running or a slow jog before hitting full pace. This could be followed by a few minutes of stretching..

Click here to view the Smartplay Warm up and Stretch instructions.

S T R E T C H

Incorporating stretching into your warm up and more importantly your cool down will help prevent muscle soreness between training sessions. Stretching increases flexibility and freedom of movement, reduces muscle tension and reduces the risk of muscle and tendon injuries. When stretching, hold the stretch for 10-20secs., repeat the stretch 2-3 times, stretch to the point of tension - never pain, stretch the major muscle groups for running eg, hamstrings, quadriceps, calf, groin and gluteal.

COOL DOWN & RECOVER

Cooling down after exercise helps remove waste products from the muscles, reduces stiffness and soreness and enables you to participate at the same level within a short period ,which is important while training for this event. A cool down should consist of a 2-3 min light jog or brisk walk at the end of training followed by 5-10 minutes of stretching. Concentrate on the main muscles used while running eg. hamstrings, quadriceps, calf, groin and gluteal.

EAT WELL - RUN WELL

Good preparation means watching your diet as well. A well balanced diet can provide you with all your energy requirements so you don't become run down due to increased training. Ensure your diet is high in carbohydrates eg. Rice, pasta, bread, breakfast cereals, fresh fruit and starchy vegetables. Watch your fat intake as extra fat can slow you down. Protein is important to build and repair muscle tissue and as a reserve energy source when carbohydrate stores run low. Protein needs can be easily met by including moderate amounts of low-fat milk and dairy products, eggs, lean red meat, chicken or fish, and legumes (e.g. baked beans) in your diet.

DRINK UP & HYDRATE

To maximise performance don't forget about your fluid requirements. The sweat you lose during training must be replaced. The best fluid to drink is cool water or weak cordial, sports drinks are useful for any exercise over one hour. Drink 2-3 glasses ½ -1 hour prior to training, when you can during training and 5-6 glasses after training. Thirst is a late indicator of fluid loss and should not be used as an indicator of when to drink. Don't over drink.

EAT YOUR WAY TO RECOVERY !

As your training starts to increase, recovery can be assisted by replacing the energy the body has just burnt. The best way to refuel the body is by eating some easily digested carbohydrate within 30minutes of finishing exercise. If you don't refuel you may find that you get tired and find it hard to get through your next exercise session.

RECOVERY BUSTERS! (choose 1-2 during recovery)

800- 1000ml sports drink
500ml fruit juice
jam or honey sandwich (have plenty of jam or honey)
3 medium to large pieces of fruit eg apple, banana
2 x 200g low fat fruit yoghurt
large bread roll with banana filling
60g jelly beans or lollies

ASTHMA AND EXERCISE

Asthma affects 10% of our adult population and exercise can trigger asthma symptoms in 80% of these adults. If you are feeling excessively breathless after exercise it could be asthma so ask your doctor. If you do have asthma, don't forget to take your reliever inhaler with you on your run. Prepare for the run by taking your reliever medication 5-10 minutes before starting your warm up. If you start to get wheezy during the run, stop, Take 4 puffs of blue reliever medication. Wait 4 minutes. If symptoms are completely relieved you can resume running. If no improvement, take another 4 puffs, and seek medical attention. If symptoms return or are severe keep taking 4 puffs every 4 minutes until help arrives.

EQUIPMENT - CHOOSE THE RIGHT SHOES

The continual pounding of running can take its toll on the body's joints. Selecting the right sports shoe can ensure you have the best protection available. When selecting a shoe for running ensure the shoe is properly fitted and suits your running style. Look for a shoe that bends at the ball of the foot, has a rigid heel counter (the bit that supports the back of the heel) and has minimal movement when twisted lengthways. The density of the midsole is also something to consider. If your foot rolls inwards (pronation) you should seek out a shoe where the sole on the inside of the hell is hard and the sole n the outside of the heel is softer. Neutral midsoles are ideal if your foot rolls outwards (supination).

(Joggers World at 123 Pirie Street stock a wide variety of New Balance shoes)

TREATING INJURIES

If you do sustain a soft tissue injury during your training, such as a pulled muscle or sprained ankle remember the RICER principle:

Rest (stop all activity)
Ice (immediately for 10-20 mins every 2hours) Do not put ice directly onto injury
Compression (Compression bandage around injury)
Elevation (Keep the injury raised above heart.)
Referral (Get the injury checked out by a sports doctor)

And DO NO HARM: All of the HARM points will cause more bleeding at the injury site this will make the injury worse and you may miss more training

DO NO: Heat

Alcohol

Running

Massage

DO NO HARM for at least 48 hours after the injury.

BEAT THE WEATHER

Running exposes participants to all the extremes of our environment. Be aware that extremes in temperature can lead to increased risk of injury. On particularly hot or humid days, train early in the morning or later in the evening, ensure you are well hydrated before during and after training. Don't forget to be SunSmart and put on your sunscreen and wear a hat!

On particularly cold days hypothermia can be an issue if precautions are not taken. Ensure extra layers of clothing are worn, take care of the extremities such as fingers and toes and despite the cooler weather do not neglect your hydration.

ENJOY THE RACE

You've come through the training and done the hard work, ensure you make the most of your experience in the City-Bay by remembering the basics during the race. Take some time to warm up, ensure you are well hydrated before the race, have a drink at each of the drink stations, cool down and stretch after the event and have some recovery snacks in the first 30 minutes following the race. If you sustain an injury during the race seek out medical advice from the medical team along the course.

City-Bay Fun Run Office