Training
Welcome to the training section of the Mothers Day Classic website. Below you will find a basic training plan to help you prepare to walk or run in the Mothers Day Classic.
Mothers Day Classic 4/8km run/walk
Training program
By Brian Schepisi, Training Director, Sporting Spirit
Six week run/walk program created for a 4km goal
This program will help you build from walking to jogging 4km over the next six weeks.
Before starting to the program you should have a base fitness of regular walking. Also make sure your runners are in good condition and suitable for running (cross-trainers are not suitable).
Warm up first with 5-10 minute walking before each session.
Keep jogging pace easy and walking pace brisk. Have a good stretch at the end.
To give your fitness that extra boost include one or two cross-training days such as a cycling, swimming etc
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
| Tuesday | 1 min jog plus 5 min walk x 5 |
2 min jog plus 4 min walk x 5 |
3 min jog plus 3 min walk x 5 |
4 min jog plus 2 min walk x 5 |
5 min jog plus 1 min walk x 5 |
10 min jog plus 1 min walk x 2 |
| Thursday | 1 min jog plus 5 min walk x 5 |
2 min jog plus 4 min walk x 5 |
3 min jog plus 3 min walk x 5 |
4 min jog plus 2 min walk x 5 |
5 min jog plus 1 min walk x 5 |
10 min jog plus 1 min walk x 3 |
| Sunday | 1 min jog plus 5 min walk x 5 |
2 min jog plus 4 min walk x 5 |
3 min jog plus 3 min walk x 5 |
4 min jog plus 2 min walk x 5 |
5 min jog plus 1 min walk x 5 |
4km Mothers |
Six week running program created for a 8km goal
This program is aimed at getting you fit to run 8km in six weeks.
Before starting this program you should already be running 25-30 minutes two to three times per week. If you are doing much less than this I would advise you train for the 4km event first.
If you have a good fitness base and want to challenge your speed a little you can make Thursday a stronger run. Either run a 3-4km course at a stronger pace (80-85%) or try some 1-2 minute surges throughout your run. Start with just a few surges and build to five or six. Don’t sprint! Just work a little harder than usual. Jog easy for 1-2 minute between surges. Have a good stretch at the end.
Include one or two cross-training days such as a cycling, swimming etc
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
| Tuesday | 30 mins | 30 mins | 30 mins | 30 mins | 30 mins | 30 mins |
| Thursday | 33 mins | 35 mins | 35 mins | 40 mins relaxed |
40 mins | 20 mins |
| Friday | 20 mins or rest |
20 mins or rest |
20 mins or rest |
20 mins or rest |
20 mins or rest |
20 mins |
|
Sunday |
35 mins | 40mins | 45 mins | 45 mins | 50 mins |
8km Mothers |
Brian Schepisi
