KEY NOTES: RUNNING + WALKING PACE GUIDE

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KEY NOTES:

Steady: easily hold a conversation, breathing easily

Brisk: more difficult to hold a conversation but could still talk, heavier breathing Tempo: can’t hold conversation, concentrating and pushing self but not

extremely hard.

Fast / hard: can’t talk, heavy breathing, focused and really pushing yourself. Hills: if you don’t have hills near then use stairs, inclined roads, drive out to find some hills. These don’t have to be huge hills just enough to activate your glutes (butt muscles) driving you upwards and get your heart rate up.

Record times: This means that there will be another chance later in the program to try and better this time. These sessions are designed to motivate and push yourself that little bit extra to help increase your pace and go faster!

RUNNING + WALKING PACE GUIDE

1hour 30mins 4mins 17secs per km

1hour 45mins 5mins per km

2hours 5min 42secs per km

2hours 10mins 6 mins 11secs per km

2hours 20mins 6mins 40secs per km

2 hours 30mins 7mins 8secs per km

3hours 8mins 34secs per km

3hours 30mins 10mins per km

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PROGRAM #2

Base of walking fitness, able to walk 3-5km easily

10 WEEK WALKING

Base of walking fitness, able to walk 3-5km easily

Week 1st session 2nd_optional session 3rd session Circuit

1 _{steady walk}45min of aqua jogging, 30-45mins biking or walking

30min hill walk

easy going pace 1

2 _{brisk walk}1 hour _{steady walk}6km

Walk one way 30mins at a steady

pace, turn around and walk back to the

start in under >30mins

2

3 complete circuit 30min walk

30min walk 7.5km walk

45min hill walk

brisk pace 3

4 _{steady walk}6-8km 5km walk record time: _____

4

5 _{brisk walk}1 hour _{steady hill walk}1 hour

10km time trial record time: ______

1

6 45-60mins of aqua _{jogging, biking or} walking, rowing

8km

steady pace walk

11-13km easy-going walk

getting used to longer time on your feet

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7

Walk one way 45mins at a steady pace, turn around and walk back

to the start in under >45mins

10km steady pace walk

13-15km easy-going walk

getting used to longer time on your feet

3

8 1 hour 30min _{steady walk}

5km time trial record time: ______ 16-18km easy-going walk time on feet 4

9 _{steady walk}2 hour 45-60mins of aqua jogging, biking or walking

12-14km

steady walk 1

10 _{steady walk}45-60min stretches + core Light walk, drink lots of water

Race Day 11th May

Good luck + Have fun! x

16 WEEK WALKING

Base of walking fitness, able to walk 3-5km easily Week 1st_session 2nd session

optional 3 rd_session _Circuit 1 5km brisk walk record time: ______ 1 hour steady walk 30-40min walk uphill

(e.g. 20min each way)

1

2 _{brisk walk}40min

45mins of aqua jogging, biking, rowing, cross-trainer or walking 45-60min hills walking steady incline 2

3 _{brisk walk}45min

4km fastest walk time: ______

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EXERCISE CIRCUITS

It is important to incorporate some form of strength training into your fitness regime. Whether it be as simple as body weight movements or doing weighted exercises. By doing some form of strength training you will build lean muscle around the joints and ligaments in your body, and improve your bone density to insure you stay injury free and have the right support to get you through your training schedule. Having good muscle strength will also help a lot with your speed and being able to sustain a good pace for longer periods of time during your walks/ runs.

TIME: 15-30minutes each workout EQUIPMENT:

o chair,

o bench or step

o Drink bottle o Sweat towel o Yoga mat - optional KEY:

o Beginner: first time training, new to fitness

o Advanced: base fitness and want a challenge. If you want to really

challenge yourself then you can complete to workouts for one session or build up to this.

VIDEO’S:

We have created specific workout videos going through each of these circuits for you. You can find them over on our Facebook page and website

www.megsandsoph.com If you have any questions please send us an email us or message us via our Instagram or Facebook Page @megsandsoph

CIRCUIT 1

10x rounds 20 squats

Beginner: squats Advanced: jump squats

10 push ups

Beginner: on knees Advanced: on toes

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CIRCUIT 2

Complete all the following in any rep breakdown you like.

E.g. 20 reps x5

100x

Squats

Mountain climbers Push ups (knees or toes) Burpees

Walking lunges Total Time ____mins ____secs

CIRCUIT 3

3x rounds

1. 30 sit ups 2. 15 burpees

3._{30 jump lunes} 4._{15 burpees} 5._{30 bench dips}

use a chair or alternative is push ups 6. 15 burpees

TOTAL TIME ____mins ____secs

CIRCUIT 4

3x rounds 10 push ups 20 chair dips

30 squats

Advanced: jump squats

40 step ups

Advanced: choose higher steps or a jump at the top

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STRETCHES

DOWNWARD DOG - HAMSTRINGS

option 2 with hooked foot

Downward dog is probably one of the greatest full body stretches. One of the main target muscle groups are the hamstrings. To get into this stretch begin in a table top position with your hands under shoulders and knees under hips. Then lift your knees off and push your hips towards the sky creating a triangle pose. Think about pressing into your finger-tips and tilting your sit-bones towards the sky. It doesn’t matter how high your heels are off or on the ground as long as you’re feeling a nice releasing stretch down the backs of your legs. When you want to get a deeper stretch then add in the foot hook, placing one foot behind the other for about 30 seconds each or until they feel similar. Hold downward dog for 6 long deep breaths and repeat again after you finish the other stretches. Trust me this stretch gets easier and better with time and regular practice.

QUAD STRETCH – QUADRICEPS + HIP FLEXORS

Get into this stretch begin in runner lunge stretch (above) lean on your outside hand and gently lift your foot up until you can grab your foot. You will instantly feel this down the front of your thigh in your quad muscles. To enhance the stretch tuck your tail bone under and lift through your chest while looking

towards your back foot taking an easy thoracic twist as well. *if you can’t reach your foot wrap a strap, tie, or belt around your foot to gently guide it closer.

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RUNNERS LUNGE – HIP FLEXORS + QUADS

From the downward dog position step one foot up in-line with your wrists making sure the ankle and knee are parallel. Turn your foot out slightly as well. If you’re really tight then please use blocks or books under your hands to give your body more height the first few times you practice this pose. You’re your back knee onto the ground and ensure your back foot is straight, it often tents to cup in. Then press into your big toe this should switch on your quads and hip flexors. If you’re not feeling much of a stretch yet then drop down onto your elbows, trying not to twist the hips keep them squared to your hands.

For option take same side hand as the foot you stepped up and place it on your knee. Take a gentle twist and let your foot roll out to the side, lean back into your other hand and think about lifting up through the chest and spine to create

length in the body. Let the hips sink to deepen the stretch more but keep the core engaged the entire time to keep the stretch safe, we don’t won’t injuries!

ADDUCTOR STRETCH – INNER THIGH’S

Start by crutching down to one side coming onto the ball of your foot. Flex and rotate your toes to the sky on the long leg. Place both hands inside the legs and gently lean forwards. To make this stretch more intense press your elbow into your bent knee and push it out to the side this will enhance the stretch in your inner thigh, the adductor muscle group of the leg. This is a group of muscle we very rarely stretch so you will find this super beneficial and will help to get more length into your hamstrings as well.

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PIGEON - GLUTE STRETCH

Place your right knee behind your right wrist with your right foot coming across the front of your hips/body. Extend your left leg out long behind you. Then let your body come over your front leg and rest your head on your hands or the floor. This stretch targets the glutes. If you find this hard to get into don’t worry where your crossed foot gets too as long as you feel a stretch in your right glute on this side. You want to keep your hips even and not sit onto your bottom. Place a pillow or a few books under your butt to give yourself some more support. Repeat on the left side. Hold for 1-5mins each side.