CHIEF'S BASIC 6-WEEK 10km

We are right in the middle of running season!  And the City 2 Surf is only 6 weeks away!

There's still enough time to get in enough conditioning to make sure you can finish the event and still enjoy the run.

Below is the first week of Chief's Basic 6 Week 10 km prep program.

Have a go at these training sessions.  Then come and join us at Run Like Hell to get in some solid sessions and sound advice on how to improve your running efficiency and reduce your risk of injury! 

Find Run Like Hell on Facebook and on Meet Up!


CHIEF'S BASIC 6 WEEK PREPERATION PLAN : WEEK ONE 10km

Alpha: Tempo

Advanced
• 6kms at a moderate pace

Intermediate
• 4kms at a moderate pace

Bravo: Hills

Advanced
• 8 Hill repeats
• Use a moderately steep incline
• Each hill should take approximately 1 ½ mins to ascend

Intermediate
• 6 Hill repeats
• Use a moderately steep incline
• Each hill should take approximately 1 ½ mins to ascend

Charlie: Distance

Advanced
• 10kms easy

Intermediate
• 8kms easy

Make sure you book mark this site or sign up for our regular newsletter to ensure you receive the next parts in the series which include tips for preparation for the half marathon and full marathon!

Running Events This Month!

June Running Events

Sat 12 June -
Run Like Hell - Join the group on Meet UP at http://www.meetup.com/RunLikeHell/

Starting this Saturday morning (12 June) City2Surf training group scheduled for the next 7 weeks, with all profits going to our good friends at Cancer Council NSW.

The sessions are free of charge to those of you who are registering to raise funds for the Cancer Council, and just $5 per session for anyone else who is looking to get in a little extra training ahead of the big event.

Even if you're not up for our City2Surf sessions, join the RUN LIKE HELL™ group so that we can keep you updated on all our upcoming Clinics, Training Camps and other events.

NSW / Sydney Running Events for June!

For a full list of Sydney / NSW Running Events, check out the Cool Running website http://tiny.cc/fwroh

Put your training to the test – get out on the weekend and get active – make it a part of your life – not just something you do in the mornings before work!!

Also This Weekend! :-

Sat-Sun 12-13 Jun

BLACKHEART EVENTS 24HR AND 12HR ADVENTURE RACE

Sat 12 Jun

SUTHERLAND DISTRICT ATHLETICS CLUB - WINTER CROSS COUNTRY & ROAD RUNNING SERIES ULOOLA FALLS - SENIOR SCRATCH CHAMPIONSHIP RACE

Sun 13 Jun

MACLEAY RIVER MARATHON

 

Sun 13 Jun

NORTHERN STAR BALLINA LIONS FUN-RUN-WALK

 

Sun 13 Jun

SRI CHINMOY SYDNEY SERIES RACE 4 - CENTENNIAL PARK HALF-MARATHON (21.1 KM), 7 KM & 4 KM CROSS-COUNTRY

Sun 13 Jun

MANLY LIFE SAVING CLUB SOFT SAND CLASSIC

Sat 19 Jun

SUTHERLAND DISTRICT ATHLETICS CLUB - WINTER CROSS COUNTRY & ROAD RUNNING SERIES

Sun 20 Jun

SMC ROAD RACE SERIES (30km, 10km, 5km and 5km walk.)

Sun 20 Jun

BAY TO BAY 12KM FUN RUN

 

Sun 20 Jun

MINI-MOS2km (Primary Inter-School Challenge), 5km (Open & Inter-School Challenge), 10km (Open)  Matt Shirvington (Event Ambassador)

Sat 26 Jun
SUTHERLAND DISTRICT ATHLETICS CLUB - WINTER CROSS COUNTRY & ROAD RUNNING SERIES FERNTREE - SENIOR SCRATCH AND JUNIOR CLUB CHAMPIONSHIP RACE

Sat 26 Jun
ADVENTURE RACING TRAINING DAY – NARRABEEN

Sun 27 Jun
WOODFORD TO GLENBROOK CLASSIC 2010 (25 Km run)

Sun 27 Jun
EQUESTRIAN ENDURO OFF ROAD DUATHLON 27 JUNE 2010

My pick is the MANLY LIFE SAVING CLUB SOFT SAND CLASSIC - I did the Bondi Barefoot 10k a couple of weeks ago and it's great fun, great scenery and good training!
 
Remember to follow us on Facebook http://tiny.cc/6a7qv
Or on our Wanda Beach Blog at http://tiny.cc/k8dgn
 
HOOYAH!

TOUGH BLOKE and TOUGH CHICK CHALLENGE!

Australia's toughest cross country event is on again.

The annual TOUGH BLOKE and TOUGH CHICK CHALLENGE!

Sign up now and join Chief and dozens of Recruits in this fantastic race. It's open to all ages and abilities and is great fun.

Sydney, July 3rd 2010, Appin, NSW

Original Bootcamp Recruits and their friends receive $10 off their entry fee.

Just follow this link to register: http://www.maxadventure.com.au/toughblokechallenge/TBCEDM_0310_Bootcamp.html
 to take advantage of the discount.

The challenge is filling up fast - it's already 80% full and it sold out last year!

Those of you attending, make sure you wear your Original Bootcamp t-shirt!

If you have any questions just give me a call or send me an email. I have posted pics from last years challenge on the Original Bootcamp, Wanda Beach Facebook Page - click the link in the side bar to go there!

Make sure you come along and enjoy the day!

Hooyah!!