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Getting started
THE NOVICE'S GUIDE TO GREATNESS
A guide to getting you on the road by Werner Theron
So you were quite flattered noticing those admiring looks from the new wellness officer at
work, weren't you? That is until those dreaded words: "You can do with losing a few kilos.
Mr Wilson," came from the very sweet lips of the same person who put you through every
conceivable medieval torture instrument available on the gym floor.
"Mighty be a good idea to take up running to shed some of the excess weight," she said. "and
whilst you're at it, why not enter for the Liberty Business Challenge Relay coming up?"
What the heck, you can do it, you thought. Besides, Edward from Accounting has entered his
whole team. No way those bean counters from upstairs are going to show Marketing a clean paid
of heels, you think. And certainly not after the last budget meeting!
Check it out
Now be sensible, remember, you're not eighteen anymore. Have the old ticker
checked by you-know-who; thesame guy who tells you to eat less red meat, drink less
beer. and get more exercise...
Okay, so you've made it over first hurdle! This was the easy part. The next step it to get
you kitted out. You need good quality running shoes and the accompanying attire, and no. your
old, beer-bui Ids-better-bodies T-shirt does not fit the part.
Expand your vocabulary
Off to a special sport shop you go. Here you'will find those godlike bodies
disguised as salespeople, eager to welcome you to the fitness fray.
Quite an educational experience this turns out to be.You will be let in on the secrets of
pronation. stability, neutral (no, not the kind you do not want to be in trying Co get away
from the irritating Bee-Em at the traffic light) and many other terms unbeknown to you (up to
now).
Check out your budget occount
So what, if you've blown half of your savings for the next Bokke test in Ireland.
This is worth it. believe me. Now is the time to find our what this "getting in at
sunrise" your wife was going on about after your son's last rave was all about.
Some call it the best time of the day. And don't despair, you'll soon come to appreciate the
beauty of seeing the sun rise as you start pounding the pavement almost daily.
Getting into geor
To help you make your preparation an absolute walk in the park we have compiled a programme
that will guarantee you a smooth ride (er...run) on the day of the relay.
Week one is spent preparing the body for what lies ahead.
Weeks two to six i a combination of walking and running so that by week seven, as the final
mental and physical preparation for the big day commences, you will be in tip-toe shape. For
that is when you are "tapering down." Remember your glossary of running terminology from your
last visit to the sports shop?
A six-week training programme for the Business Challenge Relay Series
Day |
Week 1 |
Week 2 |
Week 3 |
Week 4 |
Monday |
Walk 20 min |
Rest |
Rest |
Rest |
Tuesday |
Rest |
Walk/Run 20 min |
Walk 30 min |
Jog 15 min |
Wednesday |
Walk 20 min |
Rest |
Rest |
Walk 30 min |
Thursday |
Rest |
Walk 30 min |
Walk/Run 30 min |
Jog 20 min |
Friday |
Walk 20 min |
Rest |
Walk/Run 20 min |
Walk 45 min |
Saturday |
Rest |
Walk/Run 30 min |
Jog 15 min |
Jog 20 min |
Sunday |
Walk 30 min |
Walk/Run 30 min |
Walk/Run 45 min |
Walk/Run 60 min |
Day |
Week 5 |
Week 6 |
Race Week |
Monday |
Rest |
Rest |
Rest |
Tuesday |
Jog 20 min |
Walk/Run 45 min |
Jog 40 min |
Wednesday |
Walk/Run 45 min |
Run 20 min |
Rest |
Thursday |
Walk 30 min |
Walk/Run 30 min |
Jog 20 min |
Friday |
Run 20 min |
Run 30 min |
Rest |
Saturday |
Walk 30 min |
Walk/Run 45 min |
RACE DAY |
Sunday |
Run 30 min |
Run 40 min |
RELAX |
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Compiled by Don Otiver, Runners World writer on Comrades novice runners trammg and convenor of the
Comrades Ponef Meetings for 23 yeors. He has run 19 Comrades Marathons himself.
NOTES
Walking
Walking, as described here, is not exactly the same as the action performed when Caking the
kids to the local mall. We are talking effort here. Speed up the pace and move the arms
accordingly.
Jogging
Remember rugby practice in high school jogging a few laps around the field before preparing
to tackle the living daylights out of the first team's new fly half (the one eyeing your
sweetheart)?
We are not quite running yet. just getting those cestosterone levels up.
Running
The real thing at last! Running comfortably is the secret here. If you run out of
breath giving your running partner the full account of your last meeting with Edward the
beanie, you are running too fast.
Walk/Run
This action involves one of the two above. Do make sure that you run more than
you walk, chough.You don't want Edward to come flying past you on the day, do you?
Ready to roar
By this time your confidence should have exponentially grown in accordance with your
time spent on the road. Edward and his team do not even feature any more.You have done
your preparation, go out there and enjoy!
Where to from now?
Been there, done that, got the T-shirt. Now is the time to stretch the new you to new limits.
Check out the many races presented in your neighbourhood and join thousands of others eating
up the tar over weekends.
Who knows what may happen next?
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