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 September 27 event 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 mad keen runner Garry Wells.
This marks the sixth and final of the weekly series – all the best to all runners on Sunday!
GARY WELLS’ SIX-WEEK RIVER RUN PLAN – WEEK 6
WEEK SIX: 4km Novice Plan
Wednesday: Rest or easy swim/bike
Thursday: Distance 2km; run 3 min/walk 3 mins (until done)
Friday: 30 min walk
Saturday: rest
Sunday: race
WEEK SIX: 8-12km Intermediate Plan
Wednesday: cross train swim/bike (easy)
Thursday: 5-6km run (solid - feel strong)
Friday: rest
Saturday: 5km (easy) or walk 30 mins
Sunday: race
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
