RESULTS FOR 25 JULY and 22 AUGUST 2010 AVAILABLE IN THE RIGHT HAND MENU ---->

Plus...follow Rachel as she blogs her way through the training programme from beginning to end, completing the long course in September!  You can find her blog in the right hand menu. Details are below, or download the brochure and entry form by clicking here. Where? Trentham Memorial Park When? Sunday 25th July Sunday 22nd August Sunday 19th September

Time?

Activation Training Programme

Activation have put together two training programme that will assist you in training towards the Activation Duathlons. 
The beginner programme are for those who are mostly inactive and do not participate in any regular exercise at all.
The intermediate programme is designed for those who do light exercise (eg. walking, Pilates) 2-3 times a week.
The numbers on the programme are minutes – its time spent doing the activity, not the number of kilometres that are important at this stage. 

The programme is very much a guide and should be treated as such.  If you are already fairly active you may be able to interchange some of the sessions that are on the programme although you should try to do at least the run days and bike days and towards the end of the programme, the run/bike days as this will get your body used to what you are going to ask it to do in the race.

All of the sessions should be done at your own pace and intensity level, when a session says ‘easy’ or ‘hard’ they are what you perceive to be easy or hard, not what your partner / daughter / neighbour, second cousin twice removed, feels it should be.

The run days are either run or walk / run, obviously the fitter you get the less you will be walking & the more you will be running.  The bike days can of course include taking the kids out on bikes – it all counts – as I mentioned above, its time spent riding that’s important not the number of K’s you are doing.

The programme is designed to be progressive, but if at any stage you feel it is too much, just cut it back a bit & if you miss a session don’t worry too much, so long as you don’t try to cram 12 weeks into three you should be fine.  Also the days that the sessions are on are by no means prescriptive, if you can’t do Tuesdays, move it to another day.  Just be aware that if you put all three sessions together, one after the other you’re muscles may protest by week three!

The programme has been designed to give you some good rest & recovery days in between sessions (the reason the walk day is after the run day is that active recovery for your legs the day after is excellent for flushing through any residual lactic acid that may have remained after the run).

Two more things (well three really!), make sure you consult your doctor before going ahead with any fitness programme, they should be able to advise you if the challenge is just what you need or if you should maybe consider something less dramatic to start you off. 

Secondly, remember to stretch after each session to help remove that lactic acid & keep the body nimble (remember, with any new programme there may be some muscle stiffness, but this should pass after a few days – if it persists please consult your doctor).

Please note there are also a number of other similar events over the next few months, we endeavour to keep these updated on our what's on session.  You should also consider being part of some of these to really get yourself active.

Finally, if you have any questions about this programme or the Activation Duathlons, feel free to contact Dave on (04) 527- 2113 or email. 

Course Details

	Activation Duathlons Beginner Training Schedule	(pdf 28.4K)
	Activation Duathlons Intermediate Training Schedule	(pdf 29K)
	Activation Duathlons Brochure	(pdf 773K)
	Activation Duathlons Entry Form	(pdf 119K)
	Event Summary	(pdf 130K)
	Event Description	(pdf 1.4M)
	Health & Safety Notes	(pdf 130K)
	Seniors Course Notes	(pdf 544K)
	Kids Course Notes	(pdf 541K)
	Duathlon Course Maps