The Perth Mint Gallipoli Run 2017 training guide (4 weeks)

WA athlete Chris Punch is encouraging all members of the local community to take part in The Perth Mint Gallipoli Run. For new runners or anyone looking to improve their fitness before the event, Chris has provided the following tips and four week training program to help you finish the Run in style!

Skip to week one | week two | week three | week four


About Chris Punch
A lifelong devotee of athletics, Chris Punch specialises in the 400m event. Having won multiple state titles during his high school years, Chris went on to be selected to go to the national relay championships as part of the WA open 4 x 400m relay team.

“I am excited to be a part of the upcoming Perth Mint Gallipoli Run. Eight kilometres is a little further than I’m used to but it’s for a great cause. I encourage everyone to embrace the event and have a go; with a four or eight kilometre option there is something for everyone.” 


Week one

Firstly, congratulations on your interest in competing in the Perth Mint Gallipoli Run 2017 being conducted in Kalgoorlie to commemorate the sacrifice of our servicemen and women in the Gallipoli campaign.

This four week training program which will provide you with the confidence and fitness to complete either the four or eight kilometre race. The program can be adapted depending on the desired distance indicated by the percentage of the race distance.  The training program is provided for those of you who are beginners.

Each of the four week programs includes a mixture of low and medium intensity running to build general fitness and high intensity race stimulated training to prepare you for race day.

Prior to starting your training schedule it is important to have the correct footwear for your style of running. Remember the most expensive shoe may not be the right shoe for your running style. If you are considering new shoes this is the time to do so.

It is also important to consider whether your current health allows you to exercise at high intensity levels. If in doubt you should consult your GP for advice.

It is recommended that a low intensity warm up, which may include walking, is combined with dynamic stretching. 

MondayLow intensity 60 - 80% race distance may include walking (20%) of distance covered 
TuesdayRest 
WednesdayLow intensity 70 - 80% race distance may include walking (10% of distance covered) 
ThursdayRest 
FridayLow intensity 80 - 100% of distance (may include walking 10% of total distance) 
SaturdayRest
SundayLow intensity 100% race distance 
 
Training pace should be consistent and feel comfortable. It is suggested that with low intensity you are running easily enough to allow you to complete the training distance. Walking breaks in the first week should only be included if necessary as the intensity should be low enough that you will not be overworked. Depending on individual circumstances training can be conducted either in the morning or night. Runners should familiarise themselves with race conditions by training at times similar to the race schedule time, however heat is a factor in exercise stress and care should be taken to avoid periods of hot weather while training for an event.

Week two

We hope you enjoyed your first week of training. You would have found the exercise very rewarding personally and this is the feeling everyone wants to achieve. Regardless of your shape or size you were born with the ability to run, some just faster than others. Be confident in yourself, remember it is all for a good cause.

To assist with your training program Athletics WA has included on The Perth Mint Gallipoli Run 2017 entry site (www.waathletics.org.au) some dynamic stretching exercises supplied by an endorsed physiotherapist. Please take this opportunity to enhance your training program.

As you step up your training program it is important to remember that correct hydration is important before you commence the next phase of your training regime. Week two program includes an ‘interval running session’, which is intended to improve your stamina and endurance. 
MondayLow intensity 125% race distance 
TuesdayWarm-up and stretching followed by ‘Tempo runs’ (30 seconds of high intensity running followed immediately by 30 seconds low intensity running x 10 continuously) – slow warm down (minimum of 10 minutes). This is your first ‘intense session’ so take care not to over-extend yourself. 
WednesdayRest
ThursdayHigh intensity run (race distance), course to include a number of challenging hills 
FridayLow intensity 125% race distance
SaturdayRest
SundayLow intensity Long run (150% race distance)

Training locations can vary to maintain your enjoyment of the training. Tempo runs are best conducted on flat grass surfaces and your long runs should include road surfaces.


Week three (hard week)

Week two was a comfortable week building you up for week three where you will step up the training and test your level of fitness. Remember before commencing your training each day to ensure your warm up, stretch and properly hydrated. 

Monday Low intensity run (150 % Race Distance)
Tuesday

Tempo run (1min High Intensity followed by 1 min low intensity x 10)
Preferable flat grassed surface

 WednesdayRest
ThursdayHigh intensity run (Race distance) if possible at race time
Compare time to week two
FridayRest
SaturdayLow intensity 30 min jog
SundayMedium intensity long run (200% race distance)

During the high intensity run remember to ignore the urge to start off to fast. A consistent pace is best to start working your way up to your race pace. If you over commit at the start you will pay for it at the end.

The Perth Mint Gallipoli Run 2017 Kalgoorlie course is mostly flat and fast so it is important that you train over a similar terrain.

If you find the high intensity run uncomfortable, please, slow down and moderate your pace to where you feel comfortable. You will find it difficult to run a consistent pace if you are just starting out on your fitness campaign. 

An important element of your fitness is to ensure you remain confident of your ability to achieve your goal.


Week four (last week)

Well done on completing three weeks of training. Only a few days now before race day. You should now be focusing on resting in preparation for your race.
This week your training should be restricted to medium intensity long run (125% race distance) with a good warm-up and warm-down. You must resist the urge to run at full pace to minimise the risk of any injury and fatigue. 
At this stage, you should have organised your race day clothing remembering to ensure you have warm clothes to wear prior to the start.

 

Race day

  • Follow your normal breakfast habits.
  • Allow sufficient time prior to the start time for a good warm-up including stretching.
  • Do not get over excited or influence by the speed of other runners – run your own race.
  • If needed hydrate at the drink station.
  • Slow down and rest if you are feeling fatigued.
  • Enjoy the race – not everyone can by first but everyone can win.
You will feel nervous in the lead up to the race, this is natural and a sign your body is preparing for the race. 
Give all you can and with the training you will achieve the results you desire.
Congratulations for participation and on behalf of WA RSL and Legacy thank you.
(30 seconds of high intensity running followed immediately by 30 seconds low intensity running x 10 continuously) – slow warm down (minimum of 10 minutes). This is your first ‘intense session’ so take care not to over-extend yourself. 
(30 seconds of high intensity running followed immediately by 30 seconds low intensity running x 10 continuously) – slow warm down (minimum of 10 minutes). This is your first ‘intense session’ so take care not to over-extend yourself. 
Run (race distance), course to include a number of challenging hills 
Low intensity 125% race distance 
TuesdayWarm-up and stretching followed by ‘Tempo runs’ (30 seconds of high intensity running followed immediately by 30 seconds low intensity running x 10 continuously) – slow warm down (minimum of 10 minutes). This is your first ‘intense session’ so take care not to over-extend yourself. 
WednesdayRest
ThursdayHigh intensity run (race distance), course to include a number of challenging hills 
FridayLow intensity 125% race distance
SaturdayRest
SundayLow intensity Long run (150% race distance)