Fitness - Half Marathon Preparation & Training Sydney

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Course description

Train for the Sydney Morning Herald half marathon!

Have you ever wanted to participate in one of Australia’s largest half marathons but don’t know how to train for it or even if you have but want to break that personal best. Receive expert advice on every section of the course by an experienced and motivated coach. Whether you always wanted to walk/jog or run a half marathon this course is catered and structured to suit all abilities.

If you want to learn how to train for a Half Marathon in Sydney, then this course is for you.

Learn how to gradually increase your pace and distance, run a hill, race strategy and manage your training to achieve your goals. By the end of 14 weeks you will be jogging or running a half marathon to a new personal best. This is the ultimate half marathon course to get you in the best shape for race day.

There are two sessions per week on Tuesday and Thursday mornings. You need to be able to walk/jog for an hour to enrol in this course. Tuesday will be a track session and Thursday’s endurance sessions with hill sessions.

Agenda

During this course the intention is that the following topics will be covered, but not necessarily in the order given. Due to the variable nature of Adult Education classes, parts of the curriculum may be adapted to suit the needs of the class.

Week One – Tuesday:

  • Fitness assessment
  • Shoe assessment
  • Individual goal set up

Week One – Thursday:

  • Track speed/economy development

Weeks One – Four:

  • Speed/economy
  • Depending on individuals current fitness and ability, gradually increasing jogging/running pace

Week Five – Tuesday:

  • Test to determine how you are progressing

Week Five – Thursday:

  • Run the first 10km of a half marathon

Weeks Five – Ten:

  • Strength/hills

Week Eight :

  • Run the last 10km of a half marathon

Weeks Nine – Thirteen:

  • Build distance to 18km non-stop

Weeks Fourteen – Sixteen:

  • Taper and goal re-assessment
Objectives

The intended Learning Outcomes for this course are as follows.

By the end of the course, students will:

  • Have a greater understanding on what is needed to finish a half marathon
  • Have a greater understanding on what is needed to perform well in a half marathon
  • Be able to jog/run with an increased pace
  • Have learned proper technique and about the proper footwear and clothing to wear
  • Have learned to stretch all relevant muscles
  • Be aware of all safety measures, overtraining, proper nutrition, hydration and sleep
  • Have confidence to train and enter longer fun runs and maybe a marathon
  • Have run a half marathon course and become familiar with it
Other Information

Recommend equipment to bring for each session:

  • Shorts/tights
  • Singlet/t-shirt
  • Towel
  • Water bottle
  • Sports shoes in good conditions and not more than 12 months old. You can purchase shoes at Running Science or The Running Company at Bondi and mention program or Dani Andres for a discount.
  • Warm clothing to wear post training
  • Food to eat post training
  • A great attitude and willingness to learn

This Fitness Class will be held in King George Park, corner of Byrnes St and Manning St. Please meet by the children’s playground.

Physical Activity Readiness Questionnaire (PAR-Q)

Our Sport courses are designed to be fun and keep you healthy. A sensible step before you start is to complete a Physical Activity Readiness Questionnaire PAR-Q.
PAR-Q is a self-screening tool that should be used by anyone planning to increase their physical activity. PAR-Q is designed to help you help yourself. It is a sensible first step if you are planning to increase your physical activity by enrolling in this course.
Please answer the questions below as accurately as possible. Go to the PAR-Q page

***Please be aware that you may be informed of a cancellation &/or change via SMS or E-mail.