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On your mark: how to prepare for the City 2 Surf

On your mark: how to prepare for the City 2 Surf

Run, don't walk

Site: Yeong Sassall


Heartbreak hill may seem like a real mountain to climb but if you follow these 3 steps you will be laughing all the way to Bondi, says trainer Jonathan Cawte

The City2Surf is short enough that you think you can do, it but long enough to make it a tough challenge. Combine that with the costumes and party at the end, this is the event that attracts runners that aren't prepared.

If you want a training goal to keep you motivated this winter follow these three vital steps to complete this years City2Surf:

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1. Commitment

On your mark: how to prepare for the City 2 Surf (фото 1)

Find a friend and enter today. My top tip to motivate any female - exercise with your best friend. Commit today by entering; don't let anything get in your way!

  • Buy new shoes. It's likely that your old shoes are dead or may not be suitable for running. Find a store that films your running action and fits you with the right shoe for your landing pattern.

 

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2. Training

On your mark: how to prepare for the City 2 Surf (фото 2)

For best results I want you to run three times a week. In this case, more is not better.

  • Hills. The City 2 Surf is not flat! Find a hill that takes one minute to run up. Warm up and then complete four to six hills, walk back each time. Add one hill each week.
  • Speed. Find a 1km route. Complete a warm up and then run the 1km lap two to four times. Rest for one minute between each lap. Add one lap each week, up to a max of eight.
  • Distance. Complete a warm up and then run 4-8km. Each week add 1km to this distance until you get to 12km. After your 12km week, go back to 8km and add 1km each week.

 

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3. Before the race

On your mark: how to prepare for the City 2 Surf (фото 3)

Enter a shorter race first. The Sydney Harbour 10km on July 12 is the perfect event to practice running in race conditions.

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