Core Training Plan

Successful event training lies within staying motivated, training smart & safe, and maintaining proper nutrition.
Whether you're already running more than twenty miles per week or if you haven't even seen a pair of running shoes in ten years, YOU can successfully train for and finish a run/walk event of your choice. Believe in yourself!

Run/walk event training will be challenging, but should be fun and enjoyable. Find a friend or support group to train with, and remember you don’t have to take on the whole event, pick one stage to start with.

Motivation:

Building mental stamina is essential. It’s one thing to be motivated to begin training. It’s another to stay motivated every day. Staying motivated and developing the proper mindset is key to enjoying training and crossing the finish line with a smile on your face.

Wear the right gear

Treat your feet to a good pair of running shoes. Running shoes will be the most important piece of gear. Shoes are designed to fit feet with different arches, pronation, and more. Visit a local specialty running store to find the best shoes for your feet. The Shoe Clinic in Napier will help you find the correct shoe for you and your event.

Nutrition

Carbohydrates provide the fuel walkers and runners need. During your training, 65% of your total calories should come from carbohydrates, particularly complex carbohydrates. 10% should come from protein (you need 0.5 to .07 grams per pound of your body weight each day). 20-25% of your total calories should come from unsaturated fats. Be sure to get the nutrition you need to keep you strong and allow for adequate recovery.

Recovery

Obviously, it is important to walk or run as part of your training, but recovery is equally important. You should not run every day. Your body needs to rest between walk/runs so it can recover from one training session to the next, getting stronger between each session. Nutrition and eating the right foods at the right time also play a vital role in recovery. Take recovery days equally as seriously as your training days.

Hydration

On walk/runs of an hour or more, carry fluids with you and consume 6-8 oz. every 20 minutes. During pre-training and event training, weigh yourself before and after each walk/run and get your body weight back to the weight it was before the session by drinking water or sports drink within the first hours after your training.

Avoiding Injury

Use your non-training days to rest and recover. Ice down any soreness, particularly in knees or shins (most common) four times per day for 15-20 minutes. Injuries often sneak up without warning. Doing all the right things right will minimize your chances of injury.

Pre-Training

Before you begin event training, you should be able to walk/run for at least 30 minutes without stopping. Distance is not important right now. You just need to get your body used to walking or running. Combinations of run/walks are great to use during pre-training because they ease your body into the exercise and minimizes the chance of experiencing a running injury.

It’s also a good idea at this point to go to www.capechallenge.co.nz  and get signed up!

Training

Your kilometres should gradually increase each week with your longest walk/run being 25-28km. You should then taper off in the final weeks leading up to the event to allow your body to recover from training and so you will be strong on event day. Having a 28km walk/run under your belt will give you a major psychological advantage on event day.

Following is a suggested beginner walk/run event training schedule. The schedule assumes you have been training for at least 6-10 weeks and can walk/run for at least 30 minutes without stopping.

NOTE: If your are only entering one leg of the Cape Challenge cut your training distances down by 1/3rd

Training with the core team:

Join the team at core studios for those big training days when you need that extra bit of motivation visit here for training details or phone:8782475

Event Day:

Tapering in the final weeks before the your event will help your body recover from your training and be strong for your big day. You will also want to carbo-load the week leading up to the race. Given the atmosphere at most events, you will likely feel full of adrenaline after leaving the starting line. Remember though, events are about endurance and pace is critical.

Maintain pace to save everything you have left for your big finish!