The Workactive team has been busy training for the City2Surf and fundraising for Sydney Children’s Hospitals Foundation. We are thrilled to be joining forces with Labourpower Recruitment Services – running together, in person, for the first time since 2019! We have been working hard to boost our fitness, welcoming assistance and training tips from our resident personal trainer, Ken.
With over eight years of personal training experience and Certificate 3 & 4 Fitness qualifications, Ken is the perfect person to help whip us into shape! He is happy to share his expertise and develop training tips for the City2Surf. Check out his general guidelines below to create a well-rounded City2Surf training program.
Ken is taking on new clients if you want personalised support and a customised structured plan. Reach out to him at 1300 196 752 or ken.li@workactive.net to learn more about achieving your fitness goals together!
Training Tips: Two-Three Months Before Race Day
In preparation for the City2Surf, it’s ideal to approach your conditioning from multiple angles.
Ken recommends engaging in different forms of aerobic training to develop cardiorespiratory endurance (cardio) and muscular endurance.
Good cardio will allow you not to feel ‘puffed’, and good muscular endurance helps you handle the run without your body (especially legs) fatiguing and feeling jelly-like.
Ken
Incorporating resistance training exercises to strengthen muscles and joints will also help improve performance and prevent injuries.
It is beneficial (and more fun!) to include a mix of aerobic training workouts in your overall regime:
- Continuous: doing a movement continuously, without stopping, e.g., running for 2km straight
- Interval training: performing exercise in intervals separated by rest periods, e.g., 1 min moderate speed running – 30 secs slow-walking – 1 min moderate speed running – 30 secs slow walking, etc.
- Pace/tempo: performing an exercise at a certain pace for a given time, e.g., running 1km in 5 minutes or treadmill running at 12 speed for 10 minutes
Your muscular endurance training should involve performing resistance exercises at a higher volume (15+ repetitions).
For maximum results, remember to use a combination of all three training methods – aerobic, endurance and resistance.
Follow this training phase focused on vigorous aerobic and muscular endurance until ~three weeks from race day.
Stay tuned for part two of our training tips…
We will be sharing tactics to help you taper three weeks out and be at your best on race day!
