How I should be training

So far my specific training for the Mothers Day Classic has included eating far too many easter eggs, a lot of sitting on the lounge and drinking too many beers.

Luckily, I was training for an ironman triathlon which I competed in on 28th March, so I at least have a good training base.

So, what training will I be doing between now and the MDC?

My running training will look something like this (I’m training for the 8k run):

Monday – easy run on a flat surface for about 40 minutes.

Tuesday – no running

Wednesday - Interval run for 50 minutes which will look something like this:
10 minute easy run to warm up
2 minute effort, 1 minute easy x 6 (18 minutes in total)
3 minutes easy recovery
3 minute effort, 2 minutes easy
5 minutes maximum effort
10 minutes easy run to warm down

Thursday – 30 minute recovery run at easy pace

Friday – 60 minute soft sand hill run

Saturday – No running

Sunday – 60 minute out and back run (negative split). This means running for 30 minutes at steady pace to a point, then returning to your starting point with the goal being to make it back in less than 30 minutes.

Why do I get into fancy stuff like interval running and negative split runs?

I often ask myself that question – those maximum efforts just hurt, and if you’re not feeling great trying to negative split a 60 minute run isn’t always much fun.

The idea is to build speed and strength. By building up the intervals slowly, you build your aerobic capacity and your ability to maintain a higher speed for a longer period.

These types of training runs will improve your running and fitness over time. You’ll be able to maintain a higher cruising speed and it will also build your confidence.

Now that you’ve read the above and you’re freaking out because you’ve never done an interval run in your life, don’t worry!!!!

You don’t need to do interval runs and you don’t need to put the same time commitment into your training that I do. It’s a big part of my life, but it doesn’t have to be for you. Running three times a week for 30-40 minutes will be enough for most people to have a reasonable shot at doing the 8k run. If you find you get tired on the day, you can always walk part of the way.

Whatever your goals, make sure you enjoy yourself at this year’s MDC.