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6-Week City2Surf Beginners Running Guide.

Written by Lachlan Keith Wednesday, 04 July 2018 08:15

6-Week City2Surf Beginners Running Guide.

With just under a month to go till the start of the City2Surf - It isn’t too late to start training.

Whether you have a friendly bet amongst work colleagues or a fierce competitiveness against a friend; it is time to start running.  

Six weeks is plenty of time to get ready for the 14km City2Surf fun run, however, it is important that you don’t overdo it.

Not having the fundamental base can lead to common overuse running injuries. Follow this basic Day-By-Day 6 Week guide and you'll be gliding your way to the finish line on Bondi beach. 


6 Weeks Till Race Day (2nd July – 8th July)

Day 1: 30 minutes of strength training or yoga or riding or swimming or REST

Day 2: 3 Km easy run + 2 Hill Runs (200m-250m meters long)

Day 3: 30 minutes of strength training or yoga or riding or swimming or REST

Day 4: 3.5 Km easy run

Day 5: Rest

Day 6: 5 Km long run

Day 7: 3 Km Power walk or Rest if needed

Approx. 15 Km total

5 Weeks Till Race Day (9th July – 15th July)

Day 1: 30 minutes of strength training or yoga or riding or swimming or REST

Day 2: 4 Km easy run + 2 Hill Runs (First effort: 30 Seconds; Second effort 45 Seconds)

Day 3: 30 minutes of strength training or yoga or riding or swimming or REST if needed

Day 4: 3.5 Km easy run

Day 5: Rest

Day 6: 6 Km long run

Day 7: 3 Km Power walk or Rest if needed

Approx. 16.5 Km total

4 Weeks Till Race Day (16th July – 22nd July)

Day 1: 30 minutes of strength training or yoga or riding or swimming or REST

Day 2: 4.5 Km easy run + 3 Hill Runs (45 Seconds each effort)

Day 3: 30 minutes of strength training or yoga or riding or swimming or REST if needed

Day 4: 3.5 Km easy run

Day 5: Rest

Day 6: 8 Km long run

Day 7: 4 Km Power walk or Rest if needed

Approx. 20 Km total

3 Weeks Till Race Day (23rd July – 29th July)

Day 1: 30 minutes of strength training or yoga or riding or swimming or REST

Day 2: 5 Km easy run + 3 Hill Runs (1-Minute efforts)

Day 3: 30 minutes of strength training or yoga or riding or swimming or REST if needed

Day 4: 4 Km easy run

Day 5:Rest

Day 6: 10 Km long run

Day 7: 5 Km Power walk or Rest if needed

Approx. 24 Km total

2 Weeks Till Race Day (30th July –5th August)

Day 1: 30 minutes of strength training or yoga or riding or swimming or REST

Day 2: 5 Km easy run + 4 Hill Runs (45 seconds efforts)

Day 3: 30 minutes of strength training or yoga or riding or swimming or REST if needed

Day 4: 5 Km easy run

Day 5: Rest

Day 6: 12 Km long run

Day 7: 6 Km Power walk or Rest if needed

Approx. 28 Km total

RACE WEEK (6th August- 12th August)

Day 1: 5 Km easy run + 2 Hill Runs (400 meters)

Day 2: Rest

Day 3: 5 Km easy run

Day 4: Rest

Day 5: 6 Km long run

Day 6: Rest

Day 7: Race Day

Approx. 17 Km total

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