How long to Run Melbourne ?

The Run Melbourne is on July 26, which means you have less than 2 weeks to get started on your program allowing for a 12 week training program to meet your goal or record your personal best time, and we'll show you how!

Your typical 12 week Half Marathon program will feature the following run types to help you build greater strength and speed that will translate into faster running, for longer to get you to your PB. This will include Interval running; such as 400m, 800m, 1km repeats at your prescribed pace. Tempo runs to build speed endurance at your prescribed pace, and Easy Runs to assist in recovery and develop strong endurance capacity in your muscles.

Running faster doesn't just happen, but is the product of a well crafted program using the proven principles of exercise science and specific training methods to boost your pace and performance. 

And if it's the Full Marathon you're thinking about in October (18th-Melbourne)  this year, then the Run Melbourne is nicely placed to be a part of your preparation.

Do one, or do the double and record two PBs this year!

Let us show you how.

Try this Lunchtime Run & Workout.

Workout Station, end of Collins Street.

You've only got an hour for lunch and you want to squeeze in a run and a bit of a workout?
Here's a great option!
If you're in the Melbourne CBD, as I am, a nice 10-15 minute jog across the river following Southbank and the Yarra Promenade, over the Webb Bridge to the Docklands offers a picturesque route to a fabulous little workout station at the very end of Collins Street.
Once there you can complete a very effective circuit of exercises using the available equipment and your body weight that will complement your running.
There are plenty of exercise options offered at each workstation, and there's even a 135m running track around the outside!
I suggest doing a series of 4 exercises TABATA style, that is 20 secs ON, then 10 secs REST. Perform each exercise 3 times before moving to the next, or do it as a circuit of 4 exercises, and repeat 3 times.
Total workout time = 6 minutes and you're guaranteed to be flogged. If you've still got something left in the tank, or a bit more time, then try another set of 4.

Finsih off with a short jog back to work with enough time for a shower & a sandwich!

Here's some exercise options;

1. Chin Ups
2. Push Ups
3. Rope Lifts - alternating
4. Cross Over Crunch

1. Box Jumps
2. Jump Switch ( from push up position, bring knee to chest, alternating, fast)
3. Step Ups
4. Mountain Climbers ( push up position, knee to elbow - outside/inside to opp elbow)

I just want to run faster!

View fullsize

I met with a mate on the weekend at a children's birthday party who had just recently completed the Run 4 The Kids. After the usual analysis of the run, and assessing his split times, his race followed a very common path of many I speak to as he started much faster than he finished, and wasn't able to hold his desired pace right til the finish. He wants to know what he can do about this problem, that I hear so often?

So i put this to him; What would happen if you completely turned your split paces upside down? You start the race at the pace you finished (slower than you intended), and build your pace through the race, and finish strong and fast. At worst you would run the same time, but feel great about finishing strongly, instead of being disappointed at finishing slowly. But better than that, you are much more likely to run a faster time as you feel stronger as you finish. 

I explained to him that this is how you want to plan your race; start a bit slower than your desired pace, settle in to the race finding your rhythm, then build your pace throuhg the middle, and finish strong and fast. This is called a Race Plan and requires some planning & discipline, but is effective. More than that though, it simply doesn't happen unless you plan for it!

Next he states, " I just want to go under 4min/km!". There are a number of accepted goal times for recreational runners; sub- 3hr marathon, under 1:30 for the half, and a sub-40 min 10k time. hence the 4min/km goal. So, you just want to go faster.

You won't get faster by just going out each week and trying to run faster - that just makes you tired, leads to overtraining and often injury from pushing too fast all the time, and it simply doesn't work like that. To get faster, you need to get stronger. You get stronger by doing shorter, faster interval training sessions. These include track sessions, interval training, hills and tempo running, all designed to increase your running strength and speed, and improve your anaerobic thresholds for running faster, for longer!

So, if you want to get faster, you need to train specifically for it. We can help you achieve your pace goal with a personalised program specifically structured to increase your pace, whatever distance or event you have in mind. 

Feel free to contact us for more information.

Super Sunday Run

I joined thousands of walkers, strollers, cyclists, skaters & runners who were out & about yesterday enjoying a superb Sunday afternoon. For me it was my longer Sunday run, an easy & relaxed amble along the foreshore from Elwood to Hampton and back. As i usually do when I run, it got me thinking, what does this Sunday run mean to me?

For me, it's the start of getting back into regular weekend runs, this being my third consecutive run as I start to string together some consistency and getting some mileage back in the legs. Now that our second boy, Sonny has just turned 6 months, runs have been less than regular since my last race which was the City 2 Surf in Sydney way back in August last year, which i snuck in before his arrival in September.

Whilst this was not a programmed run as such, there is still always a training effect so it pays to give some attention to what you want to get out of the run. Having said that I'm all for a relaxed run with no great expectations, but for me there are two main factors present. Every run demands you Run Well, with good form regardless of pace thus building a stronger neuromuscular connection within your running muscles & movements - Smooth, Light & Easy. This along with a focus on keeping my cadence ticking along nicely is all I'm really aiming for. As for pace, I made sure I was travelling nicely within my aerobic zone, steady paced so as to be within my aerobic threshold. 

Whilst I am not running to any program right now, I am aware that my 20 week Marathon Training program is still some time away (about 9 weeks). Until then it's just a case of running regularly, running well & building some aerobic fitness along the way, which is a most fortunately unavoidable!

Most importantly, like most of those around me it's nice to just simply be able to get out & enjoy the run, the sun and the scenery and not have to think about my program for now.

A timely reminder to make the most of these great afternoons whilst they're still with us, and enjoy the freedom of whatever it is you're doing , just for the sake of it.

Run 4 Kids…tick! So, what's next…the Half Marathon?

Congratulations if you've just completed the 15km event, Run 4 The Kids. One of the best running events in Melbourne in my mind, as it's for a great cause and a unique run course as it takes you under the Burnley Tunnel and over The Bolte Bridge, places you can't normally run. And now, let's consider what comes next….?

You've had a couple of days off to reflect, now your mind turns to, What next? You don't want to waste all that good training you've already done, do you? So, naturally the Half Marathon is next on the list. Besides, it's only another 6.1 km so you're nearly there. It's true, you can make the distance no problem, but what goal do you want to set for yourself, what time do you want to aim for?

The Run Melbourne Half Marathon is on July 26, so about 4 months away. This gives you 16 weeks  to train, which is plenty of time to set yourself a goal.

A typical Half Marathon program is 12 weeks long, and if you have a goal time in mind we can create a personalised program to build strength & speed into your running to help you reach your goal. But that doesn't mean you spend the next 4 weeks sitting on the couch until your program starts. Keep up your regular running and think about adding some interval or tempo running into your program.

A typical program will have a number of different run types, such as easy runs, tempo runs and faster interval runs to help you build strength and speed into your running. All this adds up to a faster race time. If you want to find out more, please send me an email.

Whatever running you do, Run Well.