Training Tips

Pre-Event Training

Training for the Resolution Run will vary depending on a participant's current fitness level. We recommend that participants not involved in regular fitness seek advice from a qualified health and fitness professional. Start your training within your limits and only increase the duration, intensity or frequency of activity when you understand what your body is capable of and how quickly you can recover.

The Resolution Run is an event that requires good cardiovascular endurance. Participants may wish to mix their training through a combination of running, bush walking, swimming and cycling.

See example of basic training program for Beginner Runners.

Event Preparation

Get organised the night before the Resolution Run. Pack your gear and check that you have everything you may need on the day. It is also worth eating a meal high in carbohydrates (pasta or rice) the night before and ensure that you take in enough fluids (water or a sports drink containing electrolytes) to fuel your body for the following day's activity.
Mentally prepare for the event by considering how you wish to approach each stage of the Resolution Run. Many inexperienced participants find themselves caught up in the excitement of a fun run at the start and go out too fast.

On the Day

Get to the start line early so that you can register and warm up at your own pace.
Attempt to run/walk your own race from the very beginning. The aim here is to run evenly. Try to complete each kilometre at a similar pace.

Post Event

After completing the Resolution Run, participants should stretch (to disperse lactic acid), drink plenty of water and eat fresh fruit and vegetables to replenish the body and aid recovery.

10 Week Training Program

Week	Training Focus	Details	Suggestions
1-2	General Conditioning	5 min warm up 25 min workouts (jog 2 mins, walk 2 mins) 5 min cool down	Repeat 3 times Take a rest day between sessions
3-4	Cross Training	5 min warm up 30 min workouts (choose to cycle, kayak, row, jog, walk, play active sport) 5 min cool down	Repeat 3 times Take a rest day between sessions If you work your legs one session, blast the arms on the next one Vary intensity of cross training to suit your indiv. Fitness level
5-6	Hill Training (bushwalk/run)	5 min warm up 35 min workouts (bushwalk 1 min, run 4 mins) 5 min cool down	Repeat 3 times Take a rest day between sessions Stay alert on the track Ensure you have appropriate shoes for the terrain
7-8	Fartlek (walk, jog, sprint)	5 min warm up 40 min workouts (vigorous walk 1 min, jog 1 min, sprint 50 metres, repeat) 5 min cool down	Repeat 3 times Take a rest day between sessions A local oval is perfect for fartlek training
9	Continuous Exercise	5 min warm up 45 min workouts (jog for extended periods, breaking occasionally to walk if needed) 5 min cool down	Repeat 3 times Take a rest day between sessions Choose three different courses with varying terrain
10	Event Preparation	1 x 50 min workout – run as you wish to during the event, walk sections if required (plus warm up and warm down) 1 x 30 min conditioning session (run/ walk)	Attempt to keep a smooth, even pace throughout these final sessions Rest for at least two days prior to the event

NB: Listen to your body when working out. If you are struggling, take a rest or at least reduce the intensity of exercise. Many beginning athletes make the mistake of rushing to increase the intensity, duration or frequency of training. This can lead to unnecessary injury. Be patient. Build a solid fitness foundation before extending yourself further.