free run class m2m
June 3rd, 2015 0 Comments

Have you registered for the Greenacres M2M challenge? …..If you havent there is still time!

Register now for the M2M challenge run here or sponsor us if your not particpating>

To join the Chodat Team search for “Chodat Fitness” when enrolling.

From experienced athletes to weekend walkers, everyone who takes on the Mountain to Mountain Challenge will feel like a champion after competing this gruelling course. Starting at the base of Mt Keira and finishing at the heights of Mt Kembla, the Mountain to Mountain Challenge is a 13.6 kilometre run or walk past some of our region’s most beautiful scenery. Participants will tackle a series of steep ascents and dips while being rewarded with stunning escarpment views. Challenge yourself to walk or run 13.6 km and ease the challenges faced by people with a disability in the Illawarra.

This great new event will take place on Sunday 2nd August 2015.  The M2M Challenge is a fund raising event and just by participating you are helping us raise funds for vital projects throughout our organisation.

We are proud fitness sponsors of the event and starting June 23rd we are offering a FREE RUN CLASSES!

Duration: 6 weeks- 1 class per week –  23rd June last class is the 28th July 2015

Where: Chodat Fitness site licence, South Beach Wollongong near the ANZAC memorial. See map HERE

When: 6pm start 7pm finish

For who: for all registrars of the M2M challenge, beginners intermediate & advanced runners and walkers

How to register: Fill out this FORM or call 0431-383-411   Then book into the class each week via our website or by calling us

The Program

Click here for the printable program where you can log your progress >>>>>>>Free Run Class Program 2015

Training Guide 

Tuesday 23rd June – Technique/circuits

Tuesday 30th June – Distance test/circuits

Tuesday 7th July – Hill work/circuit

Tuesday 14th July – Laps for time

Tuesday 21st July – Distance test

Tuesday 28th July – Hill work/circuit

Frequency: Ideally you should be running 3-4 times/week for 12 weeks in preparation for the Mountain to Mountain. Work out what days and times will fit into your weekly routine and commit to it!

Rest days: Rest days are as important as training days. Try not to train on consecutive days  particularly with your strength training sessions as the rest days in between allow your muscles to recover, repair and build strength.

Run Length: The aim of the program is to gradually increase running distance and duration in lead up to the event. A final taper off of training should occur 1-2 weeks prior to the event to maximise performance on the day.

Interval/speed training: This type of training involves alternating faster running or jogging with walking or rest periods. Intervals are a great way to work speed into your training thus improve your run time. Intervals should be run at a faster pace than your longer distance runs.

Strength training: Strength training should involve the whole body but a particular focus on the lower body and core. A stretching and flexibility STRENcomponent is also important to maintain supple muscles and reduce injury risk. See below for some strength training ideas you can do anywhere anytime. Aim to do 3 sets (rounds) of 12 repetitions of each exercise, rest to recover for one minute in between each set. Aim to hold the prone hold for 1 minute and repeat twice.

Mountain to Mountain Nutrition: Whilst in training it’s important to eat 3 meals each day- breakfast, lunch, dinner and have healthy snacks in between to help stabilise blood sugar levels and keep hunger levels controlled. Your meals should be a balance of wholegrain, energy rich carbohydrates, protein and healthy fats with plenty of high fibre & nutrient rich vegetables, salads and fruit. Hydration is also top priority – make sure to be drinking plenty of water on training and rest days. On the race day make sure to have had breakfast approximately 3 hours before the start and small snack within the hour of starting and have plenty of water before, during and after.