Sofa to Surf – your 12 week plan for the Surf series

Sofa to Surf – your 12 week plan for the Surf series

Sofa to Surf – your 12 week plan for the Surf series

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Whether you’re a seasoned runner taking on your 8th City2Surf or a beginner who has never run more than a bath our rebel Insider for running Ben Lucas as pulled together a 12 week plan to get you running, help you improve your times and take on race day. If you are new to running check out our guide to help get you started 

Each week he will update your training plan and guide you through your race prep. Pick your level of ability from the list below, lace up your runners and lets go.

*Always check with your doctor or health care provider before starting a new exercise program *

Red: Beginner runners

Green: Intermediate runners

Blue: Experienced runners

The below program is a suggested training guide- you can adapt the days to suit your schedule.

Wednesday will be a Tempo run.- Shorter, faster paced

Friday: will alternate between hill repeats and intervals. With each of the Friday workouts we will do a 1km warmup and 1km cool down for max effectiveness

Saturday: Is a LSD run. Long slow distance. A slower paced run in which we will build up the volume.

WEEKS 1-4 MONDAY WEDNESDAY

-Tempo-

THURSDAY FRIDAY

-Int / Hill-

Saturday

-LSD-

 

 

1

 

 

Yoga RED

3km Mac

GREEN

5km Mac/Albert

BLUE

7km

Strength RED Hill

4 PO Hills

GREEN

6 PO Hills

BLUE

8 PO Hills

RED

4km

GREEN

6km

BLUE

8km

 

 

2

 

Yoga RED

3km

GREEN

5km

BLUE

7km

Strength RED INT

1:2 30Min

GREEN

1:1 30 min

BLUE

2:1 30 min

RED

4km

GREEN

6km

BLUE

8km

 

 

3

Yoga RED

4Km

GREEN

6km

BLUE

8km

Strength RED Hill

4 PO Hills

GREEN

6 PO Hills

BLUE

8 PO Hills

RED

5km

GREEN

7km

BLUE

9km

 

 

4

 

Yoga RED

4km

GREEN

6km

BLUE

8km

Strength RED INT

1:2 30Min

GREEN

1:1 30 min

BLUE

2:1 30 min

RED

5km

GREEN

7km

BLUE

9km