10-Week Celebrity Challenge with Intraining

Week 10 - w/c Sunday 31 August

   

Beginner 5 km
 
GOAL:The final week is about resting up for the big effort on race day. Think about yourself running smoothly and strongly on race day.

• Session 1: Walk/Run 30 minutes total time with two efforts of 14 minutes running

• Session 2: Run 3km non-stop if possible

• Session 3: Bridge to Brisbane 5km

Beginner 10 km

GOAL: With two weeks to go the quantity of training drops in anticipation of the race.  This drop helps you lift the intensity of your training sessions.  You should be running faster than ever and feeling great.  This will boost your confidence and let your body know that a supreme effort is imminent.

• Session 1: Run 5km at an easy pace

• Session 2: Walk/Run 10 minutes as a warm-up.  Run 3km at goal race pace and run the last 200M fast

• Session 3: Walk/Run for 3km followed by stretches to loosen up and make sure nothing is tight or sore

• Session 4: Bridge to Brisbane 10km
   

Experienced 10 km

GOAL:  This last week is about trying to get in sync with the pace you want to be running in the race.  The total distance you are running is much less as part of your taper.  Try to run some of your runs at the same time (6:45am) as the race will start on Sunday.

• Session 1: Easy 5km run

• Session 2: Warm-up 1km then stop and stretch.  Run 1km at exactly your 10km goal pace then do an easy 1km recovery.  Don’t look at your time until after you have finished each rep and after you try to predict what you have just run

• Session 3: Easy 8km run

• Session 4: Time Trial 3km. Run at goal race pace with the last 200M fast 

• Session 5: DAY OFF

• Session 6: Run 5km easy with a few short surges 

• Session 7: Bridge to Brisbane 10km

   

10-week Challenge Participants

See below for this year's line-up of Brisbane business and charity identities, celebrities, government employees and Sunday Mail readers who have joined the 10-Week Celebrity Challenge team.

ANNA BLIGH, Premier of Queensland; Goal: improve health; 2008 event: 10km
STEVEN ROBINSON, Physical education teacher, Wynnum State High School; Goal: inspire students to be fit and achieve their goals; 2008 event: 10km
AMANDA BULL, Senior associate, Thynne & Macartney; Goal: increase fitness; 2008 event: 10km
BELINDA WANNELL, Suncorp rehabilitation officer; Goal: to run her event in less than 50 minutes; 2008 event: 10km
SIMON LOCKYER, Director of Youngcare; Goal: to be fitter so he can keep up with his two young daughters; 2008 event: 10km
NICK BONIFANT, Director of Youngcare; Goal: to beat Simon, raise funds for Youngcare; 2008 event: 10km
JENNIFER DEVEREAUX, Scientist for QML Pathology; Goal: be a better runner; 2008 event: 10km
EMMA WILSON, Customer service representative, Queensland Motorways; Goal: improve endurance; 2008 event: 5km
PAULINE O’BRIEN, Primary, distance education teacher; Goal: to get fit, improve health; 2008 event: 10km
IAN MAYNARD, Brisbane City Council; Goal: reduce finishing time by three minutes from last year’s 56 minutes and 30 seconds; 2008 event: 10km
GRANT GALVIN, Queensland Newspapers; Goal: finish in less than 36 minutes; 2008 event: 10km
JASMIN GEISEL, TV journalist; Goal: improve fitness levels; 2008 event: 10km
LIZ DEEGAN, The Sunday Mail editor; Goal: to finish on the same day it starts; 2008 event: 10km
STEVE RENOUF, Race Ambassador; Goal: to help promote health and fitness; 2008 event: 5km (With his wife and 5 children.)
IAN SKIPPEN, TripleMradio host; Goal: to outrace Anna Bligh; 2008 event: 10km

Special offer

To help you get fit for the race and your own 10-Week Challenge, sponsors Brooks and Intraining are offering you a gift with purchase for the duration of the program.

Each customer who purchases a pair of Brooks shoes at Intraining during the 10-Week Challenge 29 June - 7 September will receive a Brooks gift pack valued at $90.

For more more information and full terms and conditions contact Intraining on (07) 3367 3088.