Best Ways To Get Motivated Train With Our Inspiring Run Club Start Your Training Plan Today Tips & Cool Advice From Our Experts

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Malcolm Dawson
5 years ago
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1 Best Ways To Get Motivated Train With Our Inspiring Run Club Start Your Training Plan Today Tips & Cool Advice From Our Experts

THANKS FOR SIGNING UP TO RUN MELBOURNE. IT S TIME TO GET RACE READY WHICH IS SOMETHING WE KNOW A LOT ABOUT.

We know that Run Melbourne will challenge you in new ways that you may never have dreamt possible before.

So we re here to help you make your Run Melbourne happen with inspiration, motivation, training tips and more.

2 THANKS FOR SIGNING UP TO RUN MELBOURNE. IT S TIME TO GET RACE READY WHICH IS SOMETHING WE KNOW A LOT ABOUT. THAT S WHAT WE RE HERE FOR. We know that Run Melbourne will challenge you in new ways that you may never have dreamt possible before. We also know that your challenge needs to be fun. So we re here to help you make your Run Melbourne happen with inspiration, motivation, training tips and more. Choose from beginner or intermediate for each distance Join our training club Facebook Group for updates, motivation and much more! Join the training club our coaches have got your back with bucket loads of inspiration and running tips. #RunMelbourne2017 runmelbourne.com.au

WHETHER YOU RE A SEASONED RUNNER OR TAKING YOUR FIRST STEPS TOWARDS FITNESS, RUN MELBOURNE SESSIONS CATER FOR RUNNERS OF ALL ABILITIES WITH RUNS SPLIT INTO GROUPS ACCORDING TO DISTANCE AND PACE.

All you need to bring with you is a great can-do attitude, be prepared to run strong, have fun and follow the Run Melbourne Training Club motto of never, ever leaving a runner behind.

3 WHETHER YOU RE A SEASONED RUNNER OR TAKING YOUR FIRST STEPS TOWARDS FITNESS, RUN MELBOURNE SESSIONS CATER FOR RUNNERS OF ALL ABILITIES WITH RUNS SPLIT INTO GROUPS ACCORDING TO DISTANCE AND PACE. Our sessions start on Tuesday 23 May and run for 10 weeks. You can come along to one, two or all three sessions. All you need to bring with you is a great can-do attitude, be prepared to run strong, have fun and follow the Run Melbourne Training Club motto of never, ever leaving a runner behind. CLUB TIMETABLE THE ATRIUM Federation Square, Melbourne DATE: Every Tuesday TIME: 5.45pm for 6pm start (evening) SET YOUR PACE Run Melbourne Coaches: Madison and Phoebe With various and paces and distances, get set to pick the one that best suits your fitness levels and race goals. Crew leaders will welcome you and guide you through your city night-time run. SPEED IT UP Run Melbourne Coach: Tim Crosbie This session is geared towards runners who can run 8-10K or between minutes non-stop. Your crew champion will help you gain your edge through this mix of speed and interval training. THE TAN Meet at Alexandra Avenue, Pillars of Wisdom race clock DATE: Every Wednesday TIME: 6.20am for 6.30am start (morning) SET YOUR PACE Run Melbourne Coaches: Run Melbourne Ambassadors Paul Mackinnon & Samantha Gash These sunrise training runs will cover varying distances in several pace groups and will alternate between building km s and interval/speed sessions. Sessions will run for minutes. SOLE MOTIVE 170 Queen Street, Melbourne DATE: Every Thursday TIME: 5.45pm for 6pm start (evening) SET YOUR PACE Run Melbourne Coaches: Madison and Phoebe Two pace groups (beginner + intermediate) cover 5K and 8K distances. These training runs are designed if you re training for the 5 or 10K events. ABOUT RUN MELBOURNE CLUB Our coaches and pace leaders are committed to providing you with a motivating group session through Melbourne s city streets and the Tan. All sessions are FREE and all runners are welcome. Visit the for more information. #RunMelbourne2017 runmelbourne.com.au

5 10K GOAL TIME: 60 MINS + BEGINNER 10 WEEK PROGRAM Sunday July 30, 2017 In this program there is the assumption you are a notch above a novice and have run on and off for at least 6 months The program will guide you from run/walking through to running 10K in 10 weeks. MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1 2x 5mins run/1mins walk. 3x 5mins run/1mins walk., 4km easy running. 25mins run. 2 2x 5mins run/1mins walk. 3x 5mins run/1mins walk., 4km easy running. 30mins run. 3 3x 5mins run/1mins walk. 4x 5mins run/1mins walk., 4km easy running. Run Melbourne Training Runs commence week 1 of the Training Program, Tuesday 23rd May. Each Tuesday 5.45pm for 6pm start - The Atrium, Federation Square Each Wednesday 6.20am for a 6.30am start Pillars of Wisdom, The Tan Each Thursday 5.45pm for 6pm start Sole Motive, 170 Queen St, Melbourne. 4 35mins run. 1mins walk. 5x 5mins run/1mins walk. 6km easy running. 5 30mins run. 1mins walk. 6 35mins run. Run/walk: 5x 5mins run/ 1mins walk. 7 40mins run. Run/walk: 5x 5mins run/ 1mins walk. fast walk. Then race pace or 10km 5mins brisk walk 30mins run. 7km easy running 8km easy running 45mins run. Run/walk: 25mins at 8 target race pace. 9km easy running 9 45mins run. Run/walk: 30mins at target race pace. 9km easy running 10, 20mins at target race pace., 10mins run, RUN MELBOURNE Or replace with a Run Melbourne Training Run Note: For intermediate Training Programs and Training Glossary visit the Run Melbourne Website

10mins run. 2 2x 5mins run/1mins walk., 2km easy running. 15mins run. 3 3x 5mins run/1mins walk., 3km easy running.

6 BEGINNER 5K GOAL TIME: 30 MINS + 10 WEEK PROGRAM Sunday July 30, 2017 You enjoy keeping fit and are ready to tackle a 5k run. This program will guide you from run/walking through to running 5k in 10 weeks. MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1 10mins run. 2x 5mins run/1mins walk. 2x 5mins run/1mins walk., 2km easy running. 10mins run. 2 2x 5mins run/1mins walk., 2km easy running. 15mins run. 3 3x 5mins run/1mins walk., 3km easy running. Run Melbourne Training Runs commence week 1 of the Training Program, Tuesday 23rd May. Each Tuesday 5.45pm for 6pm start - The Atrium, Federation Square Each Wednesday 6.20am for a 6.30am start Pillars of Wisdom, The Tan Each Thursday 5.45pm for 6pm start Sole Motive, 170 Queen St, Melbourne. 4 15mins run. 5mins brisk walk Run/walk: 3x 5mins run/ 1mins walk. 3km easy running 5 15mins run. Run/walk: 3x 5mins run/ 1mins walk. 6 1mins walk. 7 1mins walk. fast walk. Then race pace or 5km 30mins brisk walk 30mins brisk walk 30mins brisk walk 4km easy running 4km easy running 25mins run. 8 1mins walk. 30mins brisk walk 5km easy running 9 25mins run. 1mins walk. 30mins brisk walk 5km easy running 10, 10mins at target race pace., 15mins run, RUN MELBOURNE Or replace with a Run Melbourne Training Run

.1 21 K BEGINNER 10 WEEK PROGRAM GOAL TIME: 120 MINS + Sunday July 30, 2017 To tackle this program you may be an experienced 5K and 10K runner, but you now want to step up to a new challenge.

7 .1 21 K BEGINNER 10 WEEK PROGRAM GOAL TIME: 120 MINS + Sunday July 30, 2017 To tackle this program you may be an experienced 5K and 10K runner, but you now want to step up to a new challenge. This program will guide you from run/walking through to running a Half Marathon in 10 weeks. MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1 5 x 3mins run/1mins walk. 3x 5mins run/1mins walk., 5km easy running. 2 5x 3mins run/1mins walk. 3x 5mins run/1mins walk., 5km easy running. 35mins run. 3 3x 5mins run/1mins walk. 3x 8mins run/1mins walk., 8km easy running. Run Melbourne Training Runs commence week 1 of the Training Program, Tuesday 23rd May. Each Tuesday 5.45pm for 6pm start - The Atrium, Federation Square Each Wednesday 6.20am for a 6.30am start Pillars of Wisdom, The Tan Each Thursday 5.45pm for 6pm start Sole Motive, 170 Queen St, Melbourne. 4 35mins run. Run/walk: 4x 8mins run/ 1mins walk. 6x 2mins run UP A HILL /1mins walk. 10km easy running. 40mins run. 5 Run/walk: 10x 2mins run/ 1mins walk. 6 45mins run. Run/walk: 10x 2mins run/ 1mins walk. fast walk. Then pace For Half Marathon. 8x 2mins run UP A HILL /1mins walk. 5mins brisk walk 30mins run. 12km easy running 50mins run. Run/walk: 6x 3mins steady/ 7 30secs walk. 14km easy running 50mins run. Run/walk: 5x 4mins steady/ 8 60secs walk. 16km easy running 9 50mins run. Run/walk: 5x 6mins steady/ 90secs walk. 10 x 1mins stride/1mins easy. 18km easy running 10, 20mins at target race pace., 15mins run, RUN MELBOURNE Or replace with a Run Melbourne Training Run

DID YOU KNOW that even just one solid 20- to 30-minute strength-training workout could be the key to your next PB?

Perform the following five moves from Dr Jordan Metzl s new IronStrength Workout for Runners as many times as you can for one minute each. That s one set.

By Brian Dalek Presented by Runner s World SINGLE-LEG OPPOSITIONAL STAR Hold a dumbbell in your right hand above your head and slightly outside your shoulder.

Do both phases of the movement slowly so you move with control in both directions.

While lowering your body until your thighs are parallel to the floor, bring the dumbbell down behind your head. Hold at the bottom position, and then return to the starting position.

Bring your legs back to a squat and jump up. Land and repeat.

8 DID YOU KNOW that even just one solid 20- to 30-minute strength-training workout could be the key to your next PB? Mix up your training with these HIIT moves from Runner s World to improve your run times. Perform the following five moves from Dr Jordan Metzl s new IronStrength Workout for Runners as many times as you can for one minute each. That s one set. Rest for one minute before repeating the set, aiming for three complete sets for a solid workout. By Brian Dalek Presented by Runner s World SINGLE-LEG OPPOSITIONAL STAR Hold a dumbbell in your right hand above your head and slightly outside your shoulder. Squat down and bring the dumbbell toward your left foot. Contract your abs as you stand up and bring the dumbbell diagonally across your body, back to the starting position. Do both phases of the movement slowly so you move with control in both directions. SUMO SQUAT Hold a dumbbell by its end over your head and stand with your feet twice shoulder-width apart. While lowering your body until your thighs are parallel to the floor, bring the dumbbell down behind your head. Hold at the bottom position, and then return to the starting position. BURPEES Stand with your feet shoulder-width apart. Squat as deeply as you can and place your hands on the floor. Kick back into a pushup position. Do one pushup. Bring your legs back to a squat and jump up. Land and repeat. CHEST PRESS WITH BICYCLE Lie face up with your hips and knees bent 90 degrees, so that your lower legs are parallel to the floor. Hold a dumbbell up in each hand, keeping your elbows bent on the floor. Pull your right knee in, and straighten out your left leg, in a bicycling motion, and press the dumbbells up. Then reverse the pattern, pulling your left leg in and straightening the right, and lowering the dumbbells back to the starting position. GOBLET SQUAT Stand with your feet hip-width apart and hold a dumbbell vertically in front of your chest, elbows pointing toward the floor. Push your hips back and bend your knees to lower into a squat, your elbows brushing the insides of your knees. Push yourself back to start. To see this workout in action, visit runnersworldmag.com.au/5-great-hiit-moves #RunMelbourne2017 runmelbourne.com.au

STRESS-FREE TO THE START LINE Checkout our race week tips to get you ready for race day.

We ll be emailing you Race Day Participant Instructions a couple of weeks before the event.

Be sure to read our Race Day Participant Instructions carefully and take note of anything important to you in particular.

It s a great idea to get outside and get the legs ticking over for a light jog/wallk, especially after a couple of weeks of lighter training and to prepare your body for what s to come.

This means preparing your outfit for race day (we love a flat lay, share yours #RunMelbourne2017), setting your alarm (a good 2 hours before your race) and making sure you ve got breakfast sorted.

You ve prepared the in the week leading up to the event, so you can wake up on race morning knowing you ve done everything you can.

10 STRESS-FREE TO THE START LINE Checkout our race week tips to get you ready for race day. Rest up, reduce your training load (as guided by your training program) and get some extra sleep if you can get it. Race week is the time to make sure you re prepared for race day. We ll be ing you Race Day Participant Instructions a couple of weeks before the event. Inside you ll find all the important race day information including start & wave times, course maps, event village maps, transport information and more. Be sure to read our Race Day Participant Instructions carefully and take note of anything important to you in particular. Get organised & make sure you double check you ve got everything you need for race day including where to store your gear, where to find toilets and where to meet your loved ones after your run. It s a great idea to get outside and get the legs ticking over for a light jog/wallk, especially after a couple of weeks of lighter training and to prepare your body for what s to come. Our golden rule is never try anything NEW on race day that means nutrition, footwear and clothing (unless it s event merchandise, of course). This means preparing your outfit for race day (we love a flat lay, share yours #RunMelbourne2017), setting your alarm (a good 2 hours before your race) and making sure you ve got breakfast sorted. You ve completed the hardest part of the event already the training. Here comes the fun part, race day! You ve prepared the in the week leading up to the event, so you can wake up on race morning knowing you ve done everything you can. Don t worry if you re nervous, it s completely normal to be before a big event like Run Melbourne. Be sure to allow extra time to arrive at the race start, so you re not rushing to your wave start location. Take care of details in your Race Day Participant Instructions, apply your race bib and double check where your start location is. Don t forget to have fun! Disclaimer Run Melbourne, presented by lululemon and the event organiser, Sole Motive, it s sponsors, employees and agents responsible for Run Melbourne 2017 Training Programs believe that the information contained in this Training Guide is correct and appropriate. However, no representation or warranties of any nature whatsoever are given, intended or implied. Sole Motive makes no representations about the content and suitability of this information for any purpose. It is provided as is without express or implied warranty. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this Training Guide. Sole Motive and its sponsors disclaims all responsibility and liability for any direct or indirect loss or damage suffered by any person as a consequence of using this Training Guide or the information supplied within it.

ADVANCED WALKING PROGRAM

Ready, Set - GOAL! ADVANCED WALKING PROGRAM This schedule is for Individuals who are normally active without significant health complaints but who regularly engage in fitness walking. Increase the time