Maitland River Run may be a little later than normal this year but it’s not too late to get those legs moving and take part.
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From beginners to pros and everything in between hundreds of runners will once again embark on the journey along the banks of the Hunter River and the Mercury is helping count down to the annual race with a six-week training program.
The sessions – specially tailored to the four, eight and 12-kilometre distances – have been compiled by Athletics Australia accredited coach, five30runners founder and running enthusiast Garry Wells.
Today marks the first of a six-part series appearing in the Mercury each Wednesday ahead of the September 27 event.
WEEK ONE: 4km Novice Plan
Wednesday: Rest or easy swim/bike
Thursday: Distance 1km; run 1 min/walk 2 mins (until done)
Friday: Rest
Saturday: Distance 1km; run 1 min/walk 1 min (until done)
Sunday: 30 min walk
Monday: Rest
Tuesday: Distance 1.5km; run 2 min/walk 2 min (until done)
WEEK ONE: 8-12km Intermediate Plan
Wednesday: Cross train easy swim/bike
Thursday: 30 mins speed (short quick efforts)
Friday: rest or easy swim/bike
Saturday: 5km parkrun easy
Sunday: 8km run steady
Monday: Rest
Tuesday: 20 mins tempo (a little under 10km pace)
GENERAL TRAINING TIPS
If you have not exercised for a while ensure you get a medical check before starting
Warm up and cool down
Recover well and eat some protein food within 15-20 minutes after workout
Your body knows so listen, if you are tired modify workout or have an extra rest day
Change the training days to suit your week but keep the principle of alternating hard/easy sessions and avoid consecutive hard days
