Gold Coast July 6th 2014

Great course, great event and now is the time to start preparing for this event as it provides a solid 6 month lead in. 

Yes I know it hot here in Perth however, the mornings are still relatively cool as are the evenings. I'm not talking about covering a million miles at the stage, more about simply beginning to build. No focussed sessions, just simply run.

Start slowly and build. For a novice, never run before start with 2 miles (3km) every second day of run walking depending on your fitness. Essentially its not rocket science, rather its about playing with lego. Each block you build allows you to add another.

Establish how many days you can train a week, what commitments do I have to family and work? When can I realistically commit to going for a run? Am I a morning person or an afternoon person? can I run twice a day? These are all important questions in establishing your plan of attack. Can I train by myself or do I prefer to run with people?    Do I need to find a club or an established group to do the occasional session with? Again, all important questions. Get these sorted , get these right and your journey will have begun. 

The first thing you really need to do is step out side :))

Barrel on wombats...

Perth's main marathon season in now past given that the hot weather has finally hit Perth. This signals, for most, a break from winter programs and a move into shorter faster sessions. Remember however, that while the sessions are generally shorter and sharper , the tempo run and long Sunday run ( traditional for most) are still important elements in your overall program.

Sarah Jamison's group, Front Runner groups along with most of the running fraternity can be and will be found around the various tracks Perth as they work on the summer aspects of their training programs. These groups still have their runners covering a longer distance at some stage of the week.

If your new to track work outs think about what it is that you are trying to achieve before your start your attack on the sharper work. Be aware of the change from racing flats to spikes as well. This can bring some calf soreness for the uninitiated. The main thing is enjoy your work outs. If like me you prefer to be alone and push yourself along, that's fantastic, if however you are like the vast majority and prefer to run with a group then work to latch onto a group.

Initially work into your summer season. Possibly trying some longer kms with longer breaks before you really shorten up the distance and get up your toes in your wafer thin spikes. The main thing is establish a plan and work out what it is that you are trying to achieve.  A fast 10km, 5km 3km or 1500m , this decision will determine where you go to next in the training evolution.
@wombatwarrior

Barrel on Wombats...