MDC

Event Date: Sunday 14 May 2017

8 months 12 days remaining

Fitness programs

TRAIN FOR THE MOTHER'S DAY CLASSIC

Walk and run training programs


Walk and run TRAINING programs

Being involved and completing the Mother’s Day Classic is a challenging and rewarding experience which is further enhanced with a little preparation - for both the walking and running events. Here are some training tips for participants to help with preparation, which you are advised to start at least 4-6 weeks before the event.

Our community training partner, parkrun, provide the perfect opportunity to get some kilometres in your legs before the big day. They organise free, weekly, 5km times all over Australia. You find one near you here.

While training always wear comfortable walking/running shoes and loose clothes (or specialised running gear if you prefer), so you can move and breathe freely. If you are a wheelchair user, the programs below are your guidelines too, for building up to your goal pace for the event and distance of your choice.

The 4km and 8km Walks 

Incorporating some exercise into your day, in the weeks leading up to the even, will increase your enjoyment and overall comfort. Just 20-30 minutes of walking, or wheeling, at a reasonably brisk pace several times a week for 4-6 weeks before the event itself, will see a noticeable improvement.

Below is a suggestion of a workout timetable for those who like to train with a program.

MONDAY

Rest day

TUESDAY

Walk for 20-30 minutes

WEDNESDAY

Rest day

THURSDAY

Walk for 20-30 minutes

FRIDAY

Rest day

SATURDAY

Walk for 15-20 minutes

SUNDAY

Try a longer walk for an hour or event longer

The 4km and 8km Runs

The Finisher

Your goal is to go the distance for either the 4km or 8km run and time is not a huge concern. You would like to be able to walk upright and unaided in the next few days and be relatively pain free.

You should attempt three sessions per week with a combination of walking and jogging and should last between 30 and 40 minutes. If you have hills in your area, try and incorporate them at least once a week as the course does have one fairly steep hill!

Below is a suggestion of a workout timetable for those who like to train with a program.

MONDAY

Rest day

TUESDAY

30-40 minute walk or jog

WEDNESDAY

Rest day

THURSDAY

30-40 minute walk or jog

FRIDAY

Rest day

SATURDAY

30-40 minute walk or jog

SUNDAY

30-40 minute walk or jog. Try to incorporate some hills into your route or extend the time by 5-10 minutes.

The runner

You may or may not have a goal time and would certainly like to add a challenge to the event. You have a running background and currently complete 2-3 runs per week. 

Below is a suggestion of a workout timetable for those who like to train with a program.

MONDAY

Rest day

TUESDAY

30-40 minute run with the middle 10 minutes at a faster pace

WEDNESDAY

Rest day

THURSDAY

30-40 minute run including some hills

FRIDAY

Rest day

SATURDAY

30-40 minute run

SUNDAY

Try and complete a longer run of around an hour

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