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SSC Newspaper : May 2013
12 Strathfield Scene may 2013 fitness Strathfield’s popular athletic event the Cooks River Fun Run is in its fourth year and organisers are hoping for a record number of runners. The run will be held on Sunday June 23, starting at Freshwater Park, Strathfield. There will be a 5km and 10km run, a 5km walk and, for the first time, a 2km run for the kids. This year $5 from each participant's entry fee will be donated to Bowel Cancer Australia to assist with community education, awareness and prevention of bowel cancer. Anytime Fitness has provided this six-week training guide for runners who want to break their personal best. For information about the event, and to register, see www.cooksriverfunrun.com.au. six week plan to get fit for our fun run week one week two week three week four week five week six monday Rest/stretch/core strength Rest/stretch/core strength Rest/stretch/core strength Rest/stretch/core strength Rest/stretch/core strength Rest/stretch/core strength tuesday 20 minute run, moderate 25 minute run, moderate 30 minute run, moderate-hard 30 minute run, moderate-hard 30 minute run, hard 20 minute run, moderate wednesday Rest Rest Rest Rest Rest Rest thuRsday 25 minute run, easy 25 minute run, easy 35 minute run, moderate 35 minute run, moderate 30 minute run, moderate 25 minute run/walk. hydrate fRiday Rest Rest 20 minute run, easy 20 minute run, easy 20 minute run, easy 20 minute run/walk. hydrate satuRday Rest Rest Rest Rest Rest Rest sunday 5 minute walk, 25 minute run, 10 minute fast walk. hydrate 5 minute walk, 30 minute run, 5 minute fast walk. hydrate 5 minute walk, 38 minute run, 2 minute fast walk. hydrate 5 minute walk, 40 minute run, 5 minute fast walk. hydrate 5 minute walk, 30 minute run, 10 minute fast walk. hydrate Run day! hydrate Start your training slowly and build up the intensity. Run at a conversational pace: if you can’t easily hold a conversation while jogging, you’re pushing yourself beyond your current fitness level. Don’t overdo your training too close to race day, and taper your running off in the week or two before race day. Listen to your body. If you have any aches or pains stop, rest and stretch. Make sure you hydrate before during and after training and the event. Eat plenty of carbohydrates and protein in the training period and just before the event. Contact your closest Anytime Fitness club to get more detailed advice.