Training Tips

Training Program Remember:

  • Always stretch your muscles to warm up before and after running, as this will decrease any chance of injury. If you do sustain a muscle injury, seek medical advice before you resume training.
  • On rest days you can help increase your body strength with 50 push-ups and 50 sit-ups, occasionally take a swim.
  • Ensure you are properly hydrated before, during and after you train or run, especially on warm days.
  • Do not run in new running shoes. Always break them in for a couple of weeks before the event.
  • The schedules shown should be used as a guide only, as training requirements can vary from one runner to another. Your local running club can be an excellent source of advice and information on training programs.
  • Walk at a pace to talk. Jog at a pace to give short replies. Run at a pace where you can only give one word answers.

What to do:

  • You must warm up, cool down and stretch properly before and after running.
  • Wear loose-fitting clothing that is comfortable.
  • Make sure your clothes are light colored so that you can be seen when running near traffic.
  • Get proper running shoes and get advice from specialist shops. Never run wearing new shoes, walk in them first for at least a week to avoid blisters and sore feet.
  • Never wear brand new gear to the race. Wash it and wear it at least once before race day.
  • Run with others, it helps motivation.
  • If you're not feeling well, don't run. Wait until you're feeling better.
  • If you are injured, see a physiotherapist or massage therapist. Don't ignore injuries!
  • A sports massage every couple of weeks well help you stay in good form.
  • Drink lots of water and watch your diet (See our section on nutrition).
  • Keep a record of your training to see the progress that you're making.
  • Run on soft surfaces (off road or track) that will reduce the risk of impact injuries.


  • Run without warming up.
  • Eat too much fatty food or drink a lot of alcohol.
  • Train if you're ill or injured, it will make things worse.
  • Run directly after a meal, it will cause cramps and indigestion.
  • Run on dark roads and between traffic.

Warming up

When warming up, you must start off with a light jog in order to start you muscles moving and build up your energy. After your jog, do some mobility and stretching exercises. These are as follows:


Here are a few exercises to help your mobility; if they can be done as 30/45 second efforts with equal recovery three to four times a week after training they will help your body to become stronger and more flexible.

  • Sit-ups - knees bent, feet flat on the floor, hands loosely across the chest.
  • Press-ups - try to keep your body straight and lock out elbows. (If you can't do a full press, up keep your knees on the ground).
  • Squats - feet together, pull up to between arms and kick out straight.
  • Star-jumps - arms and legs straight; lift arms as you jump and push legs out to the sides.
  • Step-ups - use a step or bench about 20 cms high.
  • Side-bends - stand upright, hand on side of your leg, keep back straight and stretch hand down leg, alternate sides.
  • Hopping - 10metres out/back then change leg.
  • Knee Jumps - Feet together, jump on spot, bringing knees up.
  • Back Stretch - Lie on the floor, push up as in a press up but keep hips on ground, lock elbows, hold for 10 seconds relax and repeat.
  • Leg Raises - Lie on back, hands at sides, legs straight, lift 15cms off ground, hold for 10 seconds and relax, lower slowly and repeat x10.


  • Hold each stretch for 15/20 seconds
  • Don't go past a point where it starts to feel painful
  • Never bounce stretches
  • Move slowly into each stretch
  • Try to stretch before and after running sessions
  1. Lower Back - Lie on back, knees to chest hold for 15 seconds release slowly and repeat 3 times.
  2. Back/Glut - Lie on back, pull one knee across body and hold, repeat 4 times each side.
  3. Hamstrings - Lie on back, raise straight one leg, pull slowly into stretch and hold, release slowly, repeat 4 times for each leg.
  4. Calf/Hamstring - Sit with one leg outstretched and other foot against knee, put towel over foot and pull, hold and repeat on other leg.
  5. Calf - lean against wall, heels on ground, one leg forward and push hips towards the wall, repeat on other leg.
  6. Calves - lean on back of a chair, both knees bent, one in front of other, heels on floor and push rear knee downwards.
  7. Quads - Use wall to steady you, pull foot up to bottom and hold, change leg and repeat.
  8. Hamstrings - Use steeplechase barrier or similar to try to keep leg straight, hold and repeat on other leg.
  9. Abductors - Sit with heels together and push down on knees.
  10. liotibial band - (band that runs down the outside of your leg from hip to knee) Bend one leg over another straight leg, use elbow, adjust raised knee and push slowly.

Training Schedule

Week 1:

Sunday           Walk 45 mins
Monday           Rest
Tuesday         Walk fast 30 mins
Wednesday   Rest
Thursday        Walk easy 60 mins
Friday              Rest
Saturday         Walk/jog 30 mins (alternate: 1 min walk, 1 min jog)

Week 2:

Sunday           Rest
Monday           Walk 10 mins, Jog 5 mins, Walk 10 mins
Tuesday         Rest
Wednesday   Walk fast 45 mins
Thursday        Rest
Friday              Walk 10 mins, jog 10 mins, walk 10 mins
Saturday         Rest

Week 3:

Sunday           Walk 60 mins
Monday           Rest
Tuesday         Walk 10 mins, jog 15 mins, walk 10 mins
Wednesday   Rest
Thursday        Walk 10 mins, run 5 mins, jog 5 mins, walk 10 mins
Friday              Rest
Saturday         Walk 10 mins, jog 20 mins, Walk 10 mins

Week 4:

Sunday           Rest
Monday           Jog 25 mins
Tuesday         Rest
Wednesday   Jog 30 mins
Thursday        Rest
Friday              Jog 20 mins, walk 10 mins, run 5 mins
Saturday         Rest

Week 5:

Sunday           Jog 40 mins
Monday           Rest
Tuesday         Jog 45 mins
Wednesday   Rest
Thursday        Run 25 mins
Friday              Rest
Saturday         Jog 60 mins

Week 6:

Sunday           Rest
Monday           Run 8km on treadmill
Tuesday         Rest
Wednesday   Jog 60 mins
Thursday        Rest
Friday              Jog 75 mins
Saturday         Rest

Week 7:

Sunday           Run 40 mins
Monday           Jog 60 mins
Tuesday         Rest
Wednesday   Jog 80 mins
Thursday        Rest
Friday              Run 10km on tradmill
Saturday         Rest

Week 8:

Sunday           Run 45 mins
Monday           Jog 30 mins
Tuesday         Rest
Wednesday   Jog 30 mins
Thursday        Rest
Friday              Race