Five Training Stages of the 100 Day Challenge

Maintain Your Training Routine For 100 Days - And Change Your Life

Pre-Conditioning

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Technique starts in:

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Speed training starts in

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Taper off in

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The Training Phases

I’ve designed this training program in five phases. It is designed for beginner to intermediate runners wanting to improve their performance. After the first two weeks the training schedule will contain two programs that you can switch between depending on how you are feeling at the time.

Each Saturday I’ll add the coming weeks challenge to progress us through each of the following five phases of training.

Phase One: Planning & Pre Conditioning

The aim of the first 3 weeks is set yourself up for success by easing into a regular regimen of healthy diet and exercise. Establish exactly what your goals will be and set up a weekly exercise schedule.

Phase Two: Fine-Tuning Our Training Routine

We are now settling into our regular training routine. The most important thing to remember at this stage is not to exert more than 60-75% of your maximum effort.

Phase Three: Improving Conditioning & Technique

With eight weeks to go, you should be feeling a bit fitter and by now you should also be comfortably into a regular exercise routine. So, now we want to maintain the routine but it is time to get a little uncomfortable.

Phase Four: Improving Stamina & Speed

Over the next three weeks we will practice putting it all together. We will focus on improving our stamina at speed and focus on combining the three keys to performance that we’ve been practicing.

Phase Five: Tapering to Raceday

Last minute preparations and final tips.

City2Surf Starts In...

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The challenge until the end of May - Run 3x per week and cover a minimum of 15kms per week. You can do any distance at any speed but you must do at least 3 running days. ... See MoreSee Less

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Would you believe it is only 90 days until the 2017 City2Surf!
This year the challenge will be far simpler. The challenge for this month is simply to run 3 times per week. Yep, it is that simple - you choose your distance, but take it easy.
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