starting up
 


What do you need?

Running is a relatively inexpensive sport but good shoes are a must. Feet can absorb up to five times your body weight when running so the right shoe is essential. Always seek professional advice when choosing and remember that most shoes last about 800km before their shock absorbers wear out.

Keep clothes light and layered. Those high cut shorts aren't a mere fashion statement, they are designed to stop chafing! For night runs it is advisable to wear something reflective or invest in a flashing light since it's important to be seen by passing cars.

It's a good idea to keep a running journal. It can be as simple as a few notes of the distance and time you ran each day, or more detailed with lengthier entries about your route, the way you feel, and the stuff you thought about on the run. By keeping a record you can track your progress and avoid past pitfalls.

For more comprehensive information see some of the great sites in our links section. 

In addition to our programme of events we offer Training sessions for different ability levels and anyone is welcome to come along.

 

Beginners Training Schedule 
                       
This schedule is designed to take you from being a non-runner to a 10k race in 17 weeks. 
                       
Week   Sunday Mon Tuesday Wed Thurs Fri Sat      
1   5 WALK/JOG Rest 10 WALK/JOG Rest Rest 10 WALK/JOG Rest These first 4 weeks will prepare your body for regular exercise.During this period you will also start to build stamina
2   10 WALK/JOG " 10 JOG " " 10 WALK/JOG "
3   15 WALK/JOG " 10 JOG " " 10 JOG "
4   15 JOG " 10 JOG " " 10 JOG "
5   20 WALK/JOG " 10 JOG " " 15 JOG " These 4 weeks will help build a stamina base. Steady runs. Relax. Stay focused for your goal
6   20 JOG " 15 STEADY " " 10 STEADY "
7   25 JOG " 15 STEADY " " 15 STEADY "
8   25 STEADY " 20 STEADY " " 15 STEADY "
9   30 JOG " 20 STEADY " " 15 STEADY " Longer non stop runs are now part of the routine. You are now a runner
10   30 JOG " 25 STEADY " " 15 STEADY "
11   40 JOG " 25 JOG " " 25 JOG "
12   40 JOG " 25 JOG " " 25 JOG "
13   45 JOG " 25 STEADY " " 25 STEADY " Getting faster now. The last week is an easy week in preparation for your big race.
14   50 JOG " 25 STEADY " " 30 JOG "
15   60 JOG " 30 JOG " " 30 JOG "
16   60 JOG " 10 STEADY " " 10 STEADY "
17   RACE WEEK        
                       

This schedule should get you into the habit of running. By following this you will be able to get fitter quicker without taking too much time during the week. Numbers shown represent MINUTES. Never be afraid to stop, better to arrive late than not at all. GOOD LUCK!!  
 
Joggers Marathon Schedule 
       

 

            

This programme appeared in the WAMC December 2000 Newsletter. It is again based on times rather than k's. It was a programme devised in the 1960's, by Joe Henderson, a US runner writer and has created a lot of interest over the years 
                     
Week   Monday Tuesday Wednesday Thursday Friday Saturday Sunday   Daily Average
                     
1   25 25 45 25 45 25 10k Time Trial   34
2   25 25 50 25 50 25 70   38
3   30 30 50 30 50 30 80   43
4   30 30 60 30 60 30 90   47
5   35 35 70 35 70 35 16k Time Trial   50
6   35 35 70 35 70 35 110   56
7   40 40 80 40 80 40 120   63
8   45 45 80 45 80 45 120 or more   69
9   45 45 90 45     Half Marathon Time Trial   64
10   45 45 90 45 90 45 120   69
11   30 30 60 30 60 30 90   47
12   30 30 30 30 30 30 Marathon    
                     
GREEN NUMBERS INDICATE MINUTES            
                     
RED NUMBERS INDICATE DISTANCE            
                     
ORANGE NUMBERS INDICATE DAILY AVERAGE            

 


Notes: It is recommended that 5% of each days run be run at a faster than normal pace. This amounts to 3 mins per hour. A tolerable increase in distance is about 10% per week. Maintain the pattern of long(one day), medium(two days) and short(four days), with long runs being 1.5 times the average and short runs half the average time or distance When doing accelerations during each days run, do them mildy fast to keep your legs from growing tight and rutted in a constant pace. Changes of pace should be energising not tiring. When doing time trials, concentrate more on holding a faster than normal pace rather than your final time and place.

 







Burswood Water Sports Centre
Postal Address: PO Box 104 Burswood WA 6100
Telephone  9472 4833 Fax  9472 4855
E-Mail  wamc@iinet.net.au