5km , 10km or 21.1km ?
How to choose a race series that best suits you
Looking for a great way to motivate yourself to stay active in the colder months ? Entering a series of races , like the Discovery Vitality Run Series , will do the trick ! A succession of events allows you to progressively build on the fitness you gain when training from race to race , so it ’ s perfect in helping prepare you for race season in the second half of the year .
The Discovery Vitality Run Series connects four iconic running events in Johannesburg – the popular Old Eds , Wanderers , Randburg Harriers and Rockies road races – over the course of August and September . The Series aims to get more people into running , as well as support the running community by contributing to the sustainability of these existing road running events .
Choose your distance
Each event offers a range of distances for participants . If you ’ re unsure about choosing a distance , remember that it ’ s best to err on the side of caution . Evaluate your current fitness level and base a distance off that :
• If you ’ re a novice runner or walker and new to running , it ’ s best to start with the 5km distance . As the series progresses , you ’ ll feel fitter and can try a longer distance , just as long as you ’ re not suffering from an injury .
• If you ’ ve been running for a while , but haven ’ t been consistent in your training , it ’ s a good idea to alternate between the 5km and 10km race distances .
• If you ’ re a more experienced runner with a reasonable base fitness and have done a 15km run in the last four weeks – and especially if you have a marathon planned for the second half of the year – entering the 10km and 21.1km distances is great training .
Choose your dates
Deciding between these distances will depend on the time between the races and recovery time you need .
6 August 2017 Old Eds Road Race with Discovery Vitality
27 August 2017 Wanderers Aucor Property Race with Discovery Vitality
10 September 2017 Adrienne Hersch Challenge with Discovery Vitality
17 September 2017 Rockies Gerald Fox Memorial Race with Discovery Vitality
Build your base
If your racing season starts any time from August onwards , then the Discovery Vitality Run Series can be a great way to develop a strong running base , as base training consists of the following elements : 1 . Volume ( training at a low intensity for longer distances and times ) 2 . Longer hill repeats or intervals of three to five minutes , with rest periods equal in time 3 . Resistance training , plyometric training and core training 4 . Pre-speed work at a moderate pace 5 . Adding a few tempo runs at high intensity ( VO 2 max sessions )
If you already have a good base and want to improve your speed , then run the shorter distances at a higher intensity with less rest periods . This kind of training enables you to recruit a higher percentage of fast-twitch muscle fibres when you run , compared to running longer distances , and will boost your performance .
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Start early this year by signing up for a series of runs , and build your body in time for the next racing season ! To enter the Discovery Vitality Run Series , visit www . discovery . co . za / vitality / runseries .
ISSUE 97 AUGUST 2017 / www . modernathlete . co . za