In the lead up to any sporting event nutrition plays an important role in assisting us to perform at our true potential. Race participants often wake up at the last minute wondering what they should be eating or drinking on training or racing day without actually giving proper and careful thought. The fact of the matter is that every single day whether doing exercise or not we should always have a focus on our nutrition. It plays a vital role in our ability to perform mentally and physically. Below are some key pointers on what you should be thinking about when it comes to proper nutrition.
There is one month left before your SPAR ladies' challenge! Make the most of your time and make sure you are training optimally. Here is some useful information to help you through the final weeks of training. This guide is mainly for beginners and novice runners, and requires that you train three times each week. Try to keep a day in between your sessions.
4 weeks to go:
1st training session: 2 intervals of running for 10 minutes and walking for 1 minute.
2nd training session: 2 intervals of running for 12 minutes and walking for 1 minute.
3rd training session: 2 intervals of running for 13 minutes and walking for 1 minute.
1st training session: Run steadily for 35 minutes then practise 3-5 1-minute intervals running up gradual inclines, walking down to recover.
2nd training session: Run steadily for 35 minutes, practicing additional 2 6-minute intervals of moderately hard running.
3rd training session: Run steadily for 60 minutes.
We are delighted that you have shown an interest in road running and look forward to sharing with you a training programme that has been carefully constructed by our leading SA Marathon Runner, Durban’s very own Tanith Maxwell.
Tanith Maxwell, based in Kloof, competes in events nationally and internationally, including the Durban SPAR Women’s 10km/5km. She is the only lady to have qualified for South Africa to compete in the Commonwealth Games in India in October. She will be using the Durban SPAR Women’s 10km/5km as a final race preparation before she leaves for India. Her distances that she concentrates on are 10km, 21,1km and 42.2km.
For more information on Tanith go to www.tanithmaxwell.co.za
|Walk 25mins||Rest||Walk 12mins||Rest||Walk 30mins||Rest||Rest|
|19 July - 25 July||Jog 2mins||Jog 3 mins|
|Walk 25mins||Rest||Walk 15mins||Rest||Walk 25mins||Rest||Walk 5mins|
|26 July - 1 Aug||jog 3 mins||Jog 5mins||Jog 5 mins||Jog 2mins|
|Walk 15mins||(repeat 4X)|
|Walk 30mins||Rest||Walk 8mins||Rest||Walk 12mins||Rest||Walk 35mins|
|2 Aug - 8 Aug||Jog 7 mins||Jog 3mins||Jog 9 mins|
|(repeat 3X)||Walk 12mins|
|Walk 15mins||Rest||Walk 10mins||Rest||Walk 40mins||Rest||Walk 20mins|
|9 Aug - 15 Aug||Jog 10 mins||Jog 5mins (repeat 3X)||Jog 10 mins||Jog 10mins|
|Walk 15mins||Walk 15mins|
|Walk 50 mins||Rest||Walk 10mins||Rest||Walk 20mins||Rest||Walk 60mins|
|16 Aug - 22 Aug||Jog 3min/walk 3min -||Jog 12mins|
|(repeat 5X)||Walk 20 mins|
|Walk 10mins||Rest||Walk 10mins||Rest||Walk 5mins||Rest||Race Day 10km|
|23 Aug - 29 Aug||jog 15mins||Jog 5mins||Jog 10mins|
|Walk 10mins||(repeat 3X)||Walk 5mins|