suitable for intermediate
suitable for intermediate how to use the program Long Run (Sunday) This session is designed to improve your endurance and to enable you to cover the 14km distance of the Swan River Run comfortably. The runs should be carried out at a conversational pace with the duration increasing during the 10 weeks of the program. Quality Sessions (Tuesday & Thursday) As the name suggests, these sessions demand quality over quantity. They are designed to improve your speed and efficiency and generally involve running at race pace or faster. The sessions should be preceded by a warm up of 10-15 minutes of easy running and 3-4 “strides” over 60-80m at 70-80% and followed by a cool-down of 10-15 minutes of easy running. These sessions may push you a little, so consider doing them with a group for support and encouragement. Easy Runs (Monday & Friday) These are easy, short runs which allow your body to recover from the harder and longer training sessions while still adding a small amount to your overall training volume. Run at a conversational pace and finish these runs feeling as though you could have done much more. Rest Days (Wednesday & Saturday) These days are a chance for you to catch up with other aspects of your life or to perhaps do some alternative exercise such as cycling, swimming, walking or yoga. Injury or Illness We strongly recommend that you visit your doctor or healthcare professional for a check up before you start the training program. If you encounter injury or illness during the program, it’s best to take a short break to allow some recovery and this won’t set you back too much. If you recover quickly, resume your training where you left off but don’t try to make up for the training you missed. If your injury or illness persists, seek the advice of a medical professional such as a doctor or physiotherapist to identify the causes of your problems and to provide you with an appropriate course of action to help you return to training.
14km_SwanRiver_Intermediate.indd 1
26/05/2014 15:30:38
The 14km intermediate Training Program The Intermediate plan is designed for a runner who can run the distance of the 14km but would like to start to run faster for the 14km distance. It incorporates some structured “speed” training sessions and longer runs.
These training programs have been developed by or on behalf of adidas Australia Pty Ltd (adidas). They are suggested programs only and do not take into account specific individuals and their medical and physical needs and capabilities. adidas does not make any representation whatsoever as to the appropriateness or effectiveness of the programs for any specific individuals. You should speak to your doctor or healthcare professional before you start any of the programs. Except to the extent required by law, adidas is not responsible or liable to any person for the information or advice which is provided in the programs or any loss or injury you suffer as a result of undertaking any of the programs.
14km_SwanRiver_Intermediate.indd 2
26/05/2014 15:30:39
14km_SwanRiver_Intermediate.indd 1
26/05/2014 15:30:38
The 14km intermediate Training Program The Intermediate plan is designed for a runner who can run the distance of the 14km but would like to start to run faster for the 14km distance. It incorporates some structured “speed” training sessions and longer runs.
These training programs have been developed by or on behalf of adidas Australia Pty Ltd (adidas). They are suggested programs only and do not take into account specific individuals and their medical and physical needs and capabilities. adidas does not make any representation whatsoever as to the appropriateness or effectiveness of the programs for any specific individuals. You should speak to your doctor or healthcare professional before you start any of the programs. Except to the extent required by law, adidas is not responsible or liable to any person for the information or advice which is provided in the programs or any loss or injury you suffer as a result of undertaking any of the programs.
14km_SwanRiver_Intermediate.indd 2
26/05/2014 15:30:39
