Training. Sponsored by. Rescue Run Auckland 2018 Training Guide - Proudly supported by Cisco (NZ)

Size: px

Start display at page:

Download "Training. Sponsored by. Rescue Run Auckland 2018 Training Guide - Proudly supported by Cisco (NZ)"

Tamsin May
5 years ago
Views:

1 Training Guide Sponsored by 2018 Rescue Run Auckland 2018 Training Guide - Proudly supported by Cisco (NZ) 1

2 You ve got this Regardless of your fitness level or gym membership status, we ve designed this guide to help get you ready for the Rescue Run. All you need is a little strength, mental grit, and a hardcore attitude. Training is the first challenge you ll conquer on your journey to Save a Life. Follow the plan here to get your body in shape like the emergency services pro s you ll make yourself & your team proud on race day. Rescue Run Auckland 2018 Training Guide - Proudly supported by Cisco (NZ) 2

The Mental Game Any training program is all about that mind grind know that you can have a fantastic training session and you will. As they say the pain won t last forever, but the glory will.

3 The Mental Game Any training program is all about that mind grind know that you can have a fantastic training session and you will. As they say the pain won t last forever, but the glory will. Set a routine and stick to it by promising yourself that you will achieve this goal. Talk about it with friends, family, teammates. The more you spread the support & verbalise your goals the more likely you are to stick to them. Stretching & Hydration 101 Quit skipping out on the most important part of your training: what you re doing when you re not working out!! WARM IT UP Make sure that you get mobile & limber prior to each session with a dynamic stretching routine. Try this warmup on for size: Jog for 2min at 50% pace, 8x leg swings on each leg, 10x air squats, 10x walking lunges and 10 pushups. Run for 75% pace, 10 air squats, 10 walking lunges and 10 press-ups. Sprint for % pace, rest 30 sec do this twice through. You re ready to go! Rescue Run Auckland 2018 Training Guide - Proudly supported by Cisco (NZ) 3

4 COOL IT DOWN Take the intensity down a notch by doing a series of stretches, holding each for seconds. Start standing: stretch your arms up overhead and flex as far as you can from one side to the other. Stretch your hammies by spreading your feet & folding your body down onto one leg at a time. Stretch your calves by leaning forward with one toe up in the air. Stretch your quads by holding one foot up back behind you. Listen to your body and stretch any other areas that seem extra tight! By the end of your cool down routine, you should be on the ground: try the butterfly stretch for your inner thighs, the forward bend (on both legs and each one at a time) or the morning stretch by laying down and folding one knee across your body. HYDRATE Make sure you drink lots of water while you re training more than normal it s essential for a quicker recovery and to keep you sharp for the next session. You should be going for a minimum of 3 litres per day. Keep your nutrition in line as well, and you ll be a lean mean rescuing machine! Don t Forget Not every workout you complete is going to be your best, but the important part is keeping active. Some days you ll feel like you can crush those 15km easily, whilst others your goal will be to just get moving - and that s OK. Listen to your body and make substitutions for exercises where need be go hard to make a change & get RESCUE FIT! Rescue Run Auckland 2018 Training Guide - Proudly supported by Cisco (NZ) 4

5 10 weeks left 3 ROUNDS: 10 Press Ups 20 Jump 10 Dumbbell Thrusters 10 Weighted 100-metre sprint 3-5km Run Find a local park run around for at least 45min and hit the monkey bars for a bit of fun. Brush up on your first aide the St. John s website. 3-5km Run 4 ROUNDS: 400metre Run 10 Goblet 15 Kettlebell 10 Box Jumps Talk to your teammates and see how their progress is coming along! 9 weeks left 4 ROUNDS: 15 Press Ups 25 Jump 15 Dumbbell Thrusters 16 Weighted 100-metre sprint 4-6km Run Work on your mobility by hitting up your local yoga studio for a class. What would YOU do in a disaster? Do a bit of research here: civildefence. govt.nz 4-6km Run 5 ROUNDS: 400metre Run 10 Goblet 15 Kettlebell 10 Box Jumps Team hike day! Try to knock out at least 10-12km at a good pace. Rescue Run Auckland 2018 Training Guide - Proudly supported by Cisco (NZ) 5

6 8 weeks left 4 ROUNDS: 20 Press Ups 30 Jump 25 Dumbbell Thrusters 30 Weighted 100-metre sprint 5-7km Run Hills, hills, hills get out to your local park get up & down them hills as many times as you can in 45min! Add pressups at the bottom for an added boost. Catch up with the latest Rescue Helicopter trips on the Code One TV Show. 5-7km Run 6 ROUNDS: 400metre Run 12 Goblet 20 Kettlebell 12 Box Jumps Host a team get together and share your training ups & downs so far. 7 weeks left 3km Run 10 ROUNDS: Every 60seconds, complete the following 5 Pull Ups 8 Press Ups 10 Sit Ups 12 Squat Jumps Rest the remainder of the minute. Check out that new workout class that you ve been dying to try. Take the time to talk to an emergency services professional that you personally know. Thank them and ask them to tell you a story about why they love their job. 5 ROUNDS: 800metre Run 10 Pull Ups 24 Weighted 20 Dips 20 Press Ups 50 Mountain Climbers Rest 3 minutes How s that fundraising? Host a bake sale, car wash, or get creative for those last few funds. Rescue Run Auckland 2018 Training Guide - Proudly supported by Cisco (NZ) 6

7 6 weeks left 4km Run 15 ROUNDS: Every 60seconds, complete the following 5 Pull Ups 8 Press Ups 10 Sit Ups 12 Squat Jumps Rest the remainder of the minute. Yogaaaaaaa Om. Loose limbs are happy limbs! How many knots do you know how to tie? Look up a few online and get practicing 6 ROUNDS: 800metre Run 10 Pull Ups 24 Weighted 20 Dips 20 Press Ups 50 Mountain Climbers Rest 2 minutes Get your hands dirty: volunteer with your team. 5 weeks left 5km Run 20 ROUNDS: 8 ROUNDS: Every 60seconds, complete the following 5 Pull Ups 8 Press Ups 10 Sit Ups 12 Squat Jumps Rest the remainder of the minute. Hit the hilliest trails you can find near you for an hour don t forget to play in the mud. How is your fundraising coming? Take an extra 30min today to give it that final push it needs. 800metre Run 10 Pull Ups 30 Weighted 25 Dips 25 Press Ups 60 Mountain Climbers Rest 2 minutes Pack a picnic and go enjoy a meal in the park! Rescue Run Auckland 2018 Training Guide - Proudly supported by Cisco (NZ) 7

8 4 weeks left 4 ROUNDS: 45s of each exercise. 15s rest in between moves. Jump Hanging Leg Raises (or V-Ups) Bear Crawl Diamond Press-Ups Tuck Jumps Burpees 10-12km Run Go for a bootcamp at a local park or gym you ll be smashing past the other recruits now! Have you got your race day wear sorted yet? If not, go to the shops or get looking online. Only 2 weeks to go now! 10-12km Run 10 ROUNDS: 100metre Run 20metre Bear Crawl 10 Kettlebell 10 Goblet 10 Situps Only rest as needed. Make sure your team has your race-day logistics & plan down pat. What time are you leaving how are you car pooling? All these details should be locked in by now. 3 weeks left 5 ROUNDS: 50s of each exercise. 10s rest in between moves. Jump Hanging Leg Raises (or V-Ups) Bear Crawl Diamond Press-Ups Tuck Jumps Burpees 10-12km Run You guessed it hit that yoga mat for at least 45min today. Do that one thing that s been on your to-do list for forever km Run Active Rest Fuel up with fresh fruit & vegetables. Team training day! Work on buddy carries, shuttle sprints, and low crawls Rescue Run Auckland 2018 Training Guide - Proudly supported by Cisco (NZ) 8

9 2 weeks left 6 ROUNDS: 60s of each exercise 10s rest in between moves. Jump Hanging Leg Raises (or V-Ups) Bear Crawl Diamond Press-Ups Tuck Jumps Burpees 15km Run Get ready for the flood zone by going for a 45-60min swim at your local pool. The key to late-intraining injury prevention is mobility. Stretch, stretch, and more stretch. 5-8km Run 10 ROUNDS: 200metre Run 50metre Bear Crawl 15 Kettlebell 15 Goblet 20 Situps Only rest as needed. Take a nap! You ve earned it and you ll need that extra energy next weekend! Final Week 6 ROUNDS: 60s of each exercise 15s of burpees in between moves. No rest! Jump Hanging Leg Raises (or V-Ups) Bear Crawl Diamond Press-Ups Tuck Jumps 5-8km Run Choose your favourite workout from the last 10 weeks and try to do it faster, harder, and heavier than before. You re ready to go now prove it to yourself! Make sure you know what you re in for check out the latest for what s in store on the Rescue Run course through our Facebook, YouTube, and newsletters. 5-8km Run Active Rest Make sure you get an extra nutritious dinner and a great night s sleep. RESCUE RUN DAY You ve trained for this now make the magic happen. Rescue Run Auckland 2018 Training Guide - Proudly supported by Cisco (NZ) 9

Your Tough Mudder Journey Starts Here.

Your Tough Mudder Journey Starts Here. Forget fitness levels. Whether you re a gym rat or a trail runner, we ve got a Tough Training Guide designed for your specific needs. Training for a Tough Mudder