JORG have provided you with free training plans to help you with your training for The SMH Half Marathon and they are also offering free training runs which will start Monday, March 13, 2017.
Free Training Runs
|Mondays||6:00 PM||The Domain, meeting point adjacent to the Art Gallery of NSW||Steady Pace Runs – Building aerobic fitness, training the body to run at a faster but consistent pace.|
|Thursdays||6:00 PM||The Domain, meeting point adjacent to the Art Gallery of NSW||Interval Training - Focusing on increasing speed and improving aerobic and anerobic fitness.|
|Saturdays||7:30 AM||Robertson Road Gates, Corner of Robertson Road and Grand Parade, Centennial Park||Easy Longer Run - Focusing on building endurance and cardiovascular fitness.|
Free Training Plans
Throughout the program JORG will teach participants specific warm up exercises as well static stretches to help prevent injury. JORG will also teach you the proper running technique through demonstrations, exercises and monitoring and correcting you throughout your sessions.
JORG will educate participants about the different benefits of different types of runs and training to ensure you gain a great insight to running and get the most out of your training. JORG takes pride in always taking a supportive and caring approach that motivates participants to not only put in their best efforts but also create an enjoyable environment and supportive network amongst the group.
View the 10 week specifically designed training program for The SMH Half Marathon below. Whether you’re a beginner, intermediate or advanced runner there's something for everyone.
Training Plan Terms Explained
w/up: Warm Up, should always be a very easy pace and you should be able to easily hold a conversation.
c/down: Cool Down, should always be a very easy pace and you should be able to easily hold a conversation.
Easy Runs: Faster than your warm up or cool down pace at approximately 60% - 70% effort, you should still be able to have a conversation.
Steady Pace: Breathing becomes more difficult and you would no longer be able to hold a conversation, approximately 70 - 80% effort.
On/Off efforts: On/off efforts (intervals) are when you run at a quicker pace approximately 80 - 90% effort (On) for a set period of time, this is then followed by an easy pace jog or walk which is a recovery period (Off) for the same duration, or the specified off duration on your program.
Easy - Steady - Easy: These are continuous runs but of a mixed tempo, they will help build endurance and speed. Your efforts for these should be easy 65% - steady 75% - easy 65%.
Hill Session: Find a hill 100m to 150m long and run with steady effort up, then walk/jog back down as your recovery between each effort. Continue this for the specified duration.
REST Days: Rest days are programmed in to your training schedule to allow the body to recover and adapt to the training you have been doing. You can cross-train on these days with a low impact aerobic activity or strength training.
*Please note there will also be involvement from Saucony in these training runs, offering shoe wear testing opportunities and free podiatry and nutritional tips. Details to come.