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Next City to Surf
5th Nov 2017

Training Tools

Training Plan

Weeks to Go
(date)
Monday or Tuesday
(easy/flat)
Wednesday or Thursday
(hills)
Saturday
(easy/flat)
Sunday
(slow)
10
18/06/16
20 minutes20 minutes20 minutes30 minutes
9
25/06/16
25 minutes25 minutes20 minutes30 minutes
8
01/08/16
30 minutes30 minutes20 minutes40 minutes
7
08/08/16
30 minutes30 minutes20 minutes40 minutes
6
15/08/16
35 minutes35 minutes30 minutes40 minutes
5
22/08/16
35 minutes35 minutes30 minutes45 minutes
4
29/08/16
40 minutes40 minutes30 minutes45 minutes
3
05/09/16
40 minutes40 minutes30 minutes50 minutes
2
12/09/16
45 minutes45 minutes30 minutes50 minutes
1
17/09/16
45 minutes30 minutes30 minutesRace day!

Training Tips

Training Tip #1 – Train on hills.
There aren’t too many hills in the event but the ones that are there can slow you down significantly if you aren’t trained for them – you want to run them strong.

Training Tip #2 – Check your shoes.
Do the twist test to check – hold your shoe at each end and twist. It should feel firm. An old shoe, or one that doesn’t have proper support will twist easily. Ask the professional team from Smith Sport Shoes Tauranga or Mount Maunganui for some advise. Good shoes help prevent injuries and make your running / walking a lot more enjoyable.

Training Tip #3 – Don’t Pike out if its raining
Be committed and you will have great improvement. It is always a good idea to have a training mate.

Training Tip #4 – Practice passing runners in close proximity.
There are some sections of the race where you will run on tracks or narrow footpath. Chances are you will want to get past. Practice running with others and take turns to pass one another as close as you can get. You will improve your confidence on race day.

Training Tip #5 – stretch afterwards
Stretch for around five minutes after each session. This will reduce the chance of injury abd make you feel great.

Training Tip #6 – Keep hydrated
Have a small drink prior to each session, this will teach your body to exercise while drinking. On your longer sessions have a drink halfway through. Drink stations are located at the 4km and 8km marks of the event.

Smith’s Sports Shoes Training Group

Smith’s Sports Shoes Tauranga are offering a free 10 week training group in the lead up to the City to Surf & Surf to Surf event.

Tuesday nights – Starting 19th July
Meet at Smiths Sports Shoes, 100 Grey St, Tauranga every Tuesday evening at 5.30pm.

Thursday nights – Starting 21st July
Meet at Smiths Sports Shoes, downtown The Mount every Thursday evening at 5.30pm.

All fitness levels welcome!

Course Description

Prizes and Giveaways

Training Tools

Results

Gallery