Diabetes Matters - online subscriptions are no longer available Autumn 2016 | Page 29

12 week running guide
12km run
Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Week 1
Do a strength and
flexibility workout or go
for an interval run.
You can do a strength and
flexibility training session (refer
to the Strength and Flexibility
Training Guide for more info)
or complete a timed 1km run,
recover for the same amount
of time and repeat 3 times.

Complete a 3km run at an
easy pace and stretch.

Work on your strength
and flexibility.

Rest and recover.

Cross-train and stretch.

Rest and recover.

After you’ve warmed up,
run or jog 3km at an easy
pace. Time yourself so you
can calculate your pace
and measure your progress
from week to week.

Go for an interval run:
run 1km, recover (1x),
repeat 3 times.
The purpose of strength
Interval training involves
and flexibility training is to
alternating between low and
strengthen your muscles
high intensity exercise and is
and joints to make you
one of the best ways to improve
a better runner and
your fitness, speed and stamina.
reduce the risk of injury.
Alternate between running for
A suggested program is
1km and recovering for the same
provided in the Strength and amount of time for 4 sets.
Flexibility Training Guide.

Rest days are a vital
part of your training
program as they allow
your body to recuperate,
recover and improve
after training sessions.

Cross training allows
you to train your whole
body rather than just the
muscles used for running.
Challenge yourself to a gym
session or 30-45 minutes
of moderately intense
exercise such as cycling,
swimming or rowing.

You can also practice
‘active recovery’ where you
work out at a low intensity
that’s just high enough to
get your blood moving.

Complete a 3km run at an
easy pace and stretch.

Work on your strength
and flexibility.

Run for 30 minutes at
an moderate pace.

Rest and recover.

Cross-train and stretch.

Rest and recover.

Get yourself warmed up
and then run or jog 3km.
The distance is the same,
so focus on improving
your speed on last week.

Increasing your strength
and flexibility will improve
your running efficiency,
meaning you will be
able to run faster and
further using less energy.
Check out the Strength
and Flexibility Training
Guide for tips on form.

After you’ve warmed up, run for
30 minutes at a moderate pace.

Rest days can (and should)
involve some activity. Take
a walk or go for a swim to
get your blood flowing.

Cross-training days are
great for busting boredom.
Spend 30-45 minutes doing
a sport or activity you
enjoy. You could go cycling,
swimming, hit the gym
or enjoy a team sport.

Rest days are a great
opportunity to work on
your flexibility. Try a yoga
or Pilates class or do some
stretching at home.

Complete a 4km run at an
easy pace and stretch.

Work on your strength
and flexibility.

Run 4km at a
moderate pace.

Rest and recover.

Strength training is
important for preventing
muscle imbalances
that occur when one
muscle is stronger than
its opposing muscle.

Go for an interval run:
run 600m, recover (1x),
repeat 4 times.
Complete a timed 600m run,
recover for the same amount
of time and repeat 4 times.
The shorter, more regular
breaks will allow you to start
pushing yourself harder
over smaller distances.

Cross-train and stretch.

Get yourself warmed up
and then run or jog 4km.
Try to maintain the same
pace as last week over the
slightly longer distance.

Week 2
Do a strength and
flexibility workout or go
for an interval run.
You can do the strength
and flexibility exercises or
complete a timed 1km run,
recover for the same amount
of time and repeat 3 times.

Week 3
Do a strength and
flexibility workout or go
for a 30 minute run.
You can do the strength and
flexibility exercises or go for a 30
minute run at a moderate pace.

Use your cross-training
Run 4km at a moderate pace. A walk on the beach is a
session to focus on muscle
Time yourself to calculate
great way to strengthen
groups that don’t get
your pace and measure your leg muscles and unwind
worked while running. A
progress from week to week. after a long day.
45 minute gym session will
help your body maintain a
healthy balance of fitness
and strength. If the gym’s
not your thing, you could go
cycling, swimming or rowing.

hbffitness.com.au

Get Training:
• Training is everything. Even seasoned athletes struggle without ample
preparation. It’s so important to stick to a regular exercise regime. Training
guides for each distance and information about free fitness sessions can be found
at www.hbfrun.com.au.