Good luck for the big day

ADVICE Luke Sweeney
ADVICE Luke Sweeney
Yachts taking part in last years Clipper Round the World Race			             	  Picture: onEdition

‘Team spirit’ will keep us buoyant on global challenge

0
Have your say

We’ve teamed up with fitness manager Luke Sweeney, from Everyone Active’s Fareham Leisure Centre, to help you get in shape for the Great South Run on October 30.

Today Luke delivers the last part of our special seven-week training programme plus how strength training well help you keep running in the future.

So this is it and the event you’ve been training for is nearly here.

Good luck to all of you who are taking part in this weekend’s Great South Run.

Whether you’re new to running or have been running for years, you can benefit from strength training.

Here are a few reasons why: it will make running feel much easier; help you to run faster; reduce your risk of injuries; increase your endurance; make you a more efficient runner.

Week 7

· Monday: Walk one mile then run for three minutes and walk for two minutes. Repeat this five minute sequence 10 times. Walk for five minutes.

· Tuesday: Walk one mile. Run for 25 minutes and walk for five minutes. Repeat once.

· Wednesday: Rest day.

· Thursday: Walk one mile. Run for five minutes and walk for two minutes. Repeat this seven minute sequence five times. Walk for five minutes.

· Friday: Rest day.

· Saturday: Walk one mile. Run for 20 minutes and walk for five minutes. Repeat this 25 minute sequence three times.

· Sunday: Rest day.

Programme by Body Fusion on-form sports therapy clinic, in association with Everyone Active Fareham, body-fusion.com

Don’t miss The News for reports and pictures from this year’s Great South Run, including a special supplement featuring the names of every runner on Tuesday November 1.