30 Days to Joburg SPAR 10km

by | Sep 14, 2012

SPAR Challenge LogoIt’s exactly one month to the Johannesburg SPAR Women’s Race, the final event in the 2012 SPAR Grand Prix Series.

Rene Kalmer, who has already secured the SPAR Grand Prix title, is aiming for five wins out of five races this year, while thousands of women are planning to take part for the fun of it, and to meet new people and make new friends.

Entry forms are available at all SPAR, KWIKSPAR and SUPERSPAR stores, or online at the SPAR website or at the SPAR Women’s Race website.

For those who are daunted by the thought of 10kms, there is a 5km Fun Run, and walkers are welcome in both races.

Lisa Raleigh, TV personality, Author, Lifestyle and Wellness Expert, gives some useful tips on the SPAR Women’s Race website.

Her advice for beginners and novice runners, is to train three times each week, and try to keep a day in between sessions.

Check out her training tips below, with four weeks to go.

 

Lisa Raleigh’s 5km Training Tips:

1st training session: 2 intervals of running for 10 minutes and walking for 1 minute

2nd training session: 2 intervals of running for 12 minutes and walking for 1 minute.
3rd training session: 2 intervals of running for 13 minutes and walking for 1 minute.
Lisa Raleigh’s 10km Training Tips:
Run steadily for 35 minutes, then practise 3-5 1-minute intervals running up gradual inclines, walking down to recover
2nd training session: Run steadily for 35 minutes, practicing additional 2 6-minute intervals of moderately hard running
3rd training session: Run steadily for 60 minutes

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