Training Programme for Sydney's 2012 City to Surf

Below is an outline for a 4-week training plan till the “big day”. If you are a regular runner this is what should your training programme look like;

Monday- 10 x 100m Sprints (1min recovery in between) and core/legs (lunges/squats/hip thrusts/plank variations/Swiss ball work) 3 x 12, 30-1 min rest in between sets

Tuesday- 7km flat

Wednesday- core/legs stretches/ foam roll

Thursday- 7.5km with hills

Friday- rest stretches/ foam roll

Saturday- 7km with hills

Sunday- rest stretches/ foam roll

Monday- Sprints and core/legs

Tuesday- 8km flat, stretches/ foam roll

Wednesday- core/legs

Thursday- 8.5km with hills

Friday- rest, stretches/ foam roll

Saturday- 9km with hills

Sunday- rest, stretches/ foam roll

Monday- Sprints and core/legs

Tuesday- 8km flat

Wednesday- core/legs

Thursday- 9.5km with hills

Friday- rest, stretches/ foam roll

Saturday- 10km with hills

Sunday- rest, stretches/ foam roll

Monday- Sprints and core/legs

Tuesday- 12 km flat, stretches/ foam roll

Wednesday- core/legs

Thursday- 7km with hills

Friday- rest

Saturday- stretches/ foam roll

Sunday- RACE DAY!

Carry small bottles of water with you or gels if necessary. Note regarding gels: I don’t recommend you use them if you don’t regularly train with them – I received this tip off a top triathlete and it totally makes sense. Why would you go into a race and try something new, it’s just not what you do. So, if you use gels/sports drinks etc along the way regularly in your fitness training, then by all means use it on race day. Personally, I stick to water throughout the race and don’t drink large amounts. Do what works for your body.

For a beginner, you’ve left it a little too late to develop a decent training build up to the event however in saying that you don’t have to sit this one out. Walking/jogging should be your goal. Pop your iPod in and aim to complete 5 mins of walking and jog every 1 min, aim to keep repeating this over the course of 14km. Stop at the water stations, have a little stretch and replace your fluids.

What are some good options for dinner the night before the City 2 Surf?

- Large bowl of pasta with a light tomato sauce

- Large bowl of stir fry vegetables with rice

I recommend staying away from heavy meals, keep it carbohydrate based and light.

What are some good food options in the morning before the race?

- Fresh fruit

- Small bowl of muesli or oats (approx. 1 cup)

- Banana smoothie

- Multi grain toast with avocado and tomato

Don't forget to consume plenty of water the night and morning before the race. Try not to guzzle it all 10 mins prior to the gun going off, as this can lead to a stitch. Post-run, consume at least 1 litre of water and be aware that consuming alcohol, which is common practice amongst some at the finishing line, can be beneficial to your wallet but detrimental to your recovery (especially muscle soreness). You tend to be dehydrated after running/walking long distances, so it’s common to feel intoxicated only after one or two drinks. So let’s go easy on the celebratory beers folks!

Whether you're running or walking, Good luck and well done for challenging yourself!