Play in the Bay. Stay in the Bay.
Series founders, Philip & Louise Shambrook have put together some training programs for you to help you prepare for the runs. The programmes are aimed at people starting out at the distances chosen, but can of course be used by anyone at any level. However please note the following from in4m Sport:
- If you have not had a medical check within the last 6 months, it is strongly recommended that you have one before starting.
- While you can start the programs from scratch, in4m Sport recommend you have a few weeks of easy training under your belt before you begin.
- You accept sole responsibility for you health and fitness to undertake the programme.
- During the course of your exercise and afterwards, you may experience some discomfort. This is natural and to be expected. Symptoms may be presented as, but are not limited to, fatigue, shortness of breath or muscular discomfort. If at any time you feel this discomfort is indicative of a medical issue, you should stop exercising and seek medical advice immediately.
- You are not expected, nor are you advised, to exercise with any injury or sickness. If you are injured or ill, you should seek medical advice concerning your ability to train. You should follow that advice.
- If you can’t run for the full duration to start with, break the time down to walk/run intervals, gradually increasing the run time as you decrease the walk.
- Be patient and don’t try to do too much too soon. Time/distance includes warm-up and cool-down. Ensure you spend at least 10% of the time/distance warming-up and 10% cooling-down.
- All training should be done at an intensity that allows you to talk with slight breathlessness. If you can’t talk, you are training too hard. There is a chart in the program for guidance.
- The most important training sessions are the back-to-back ones on Saturday and Sunday. By covering the longer time/distance over 2 days, you get all the benefits of doing the distance without overstraining your body, reducing the risk of injury.
- It is important you spend as much time as possible on tracks and trails; incorporate hills into your training at weekends.
Event Training Programmes
Click on the links to access the programs