Six Star Magazine Six Star Magazine Autumn 2007 | Page 33

10 weeks to 10 km
After reading Lisa’s story, the urge to get out and run is almost
irresistible. If you’d like to give the sport a try, here’s a schedule to
get you up and running 10 km in a reasonable and manageable
timeframe. So, get yourself a good pair of shoes and hit the
pavement, one step at a time.
Week 1
M: Run/walk 20 minutes

In all, 14 different ‘mishaps’ happened to Lisa that day. She accepted
everyone as a challenge and used it to make her mentally and
physically stronger. You guessed it – she won that race.
There’s no stopping at Ironman
The very best from all over the world come to Ironman Hawaii to
compete. This is the big one. The one everyone trains for. So, what
does an athlete do after finishing a race like the Ironman World
Championship? “Usually, that’s the time to take a rest, cut back on the
training, and just let the body recover” says Lisa. Last year, after finishing
a career best of 3rd place in Hawaii, Lisa decided to try something a
bit different. It was the inaugural year of the 70.3 World Championships
in Clearwater, Florida. “I just love to run so, knowing that my body
was in top form, I decided to ‘treat myself’ by competing in that race.”
While the rest of us just want to roll over and go to sleep just thinking
about what Lisa puts her body through, she is so physically and
psychologically into the sport that one more competition before going
into ‘rest and recovery’ mode is a ‘treat’! Lisa won silver in that race.
Lisa has been quoted as saying, “Consistency is key to staying in
shape, but nutrition and mental preparation are required to succeed.
It’s not a matter of getting fitter. It’s getting smarter.” Recently Lisa has
needed all of the positive thinking she could muster after seriously
stressing an old injury at this year’s Ironman Australia. After winning
that race an incredible five years in a row and holding the women’s
run time record, Lisa had to give up the lead and walk the last
12 km of the race. Those who know her were not surprised by her
reaction. “Today was a great day,” said Lisa. “I did the best I could do.
Sometimes, we have the races of our lives and we win and sometimes
we have the races of our lives and we walk and we still win.”
After Lisa’s highly successful 2006 season, a little rest and time off from
competition gave this fine-tuned racing machine some extra ‘oomph’ at the
2007 Subaru Ironman Canada on August 26. Lisa took the title once again,
marking her third win at the Canadian event and 11th career championship.
Look for TSN’s broadcast of the Subaru Ironman Canada event October
20th and the Ironman World Championship (Hawaii) airing early in the new
year. See how a true competitor comes back with a vengeance!

PHOTO: LISA BENTLEY

PHOTO: LISA BENTLEY

For beginners – run 2 min. on and
walk 1 min. – repeat this sequence
for all runs this week; some people
may be able to run 5 min. and walk
1 min. or run 10 min. and walk 1 min.
Otherwise, run the entire 20 min. easy.

Day off/alternate activity
Run/walk 20 min.
Day off/alternate activity
Run/walk 20 min.
Keep active – ride a bike or take
a walk or garden
S: Run/walk 25 min.
T:
W:
T:
F:
S:

Week 2
M: Run/walk 20 min.
Aim to run a bit longer, say 4 min.
and walk 1 min.

T:
W:
T:
F:
S:
S:

Day off/alternate activity
Run/walk 25 min.
Day off/alternate activity
Run/walk 25 min.
Be active!
Run/walk 30 min.

Week 3
M: Run/walk 25 min.
For beginners – build the run part
to 5 min. and walk 1 min.

T:
W:
T:
F:
S:
S:

Day off/alternate activity
Run/walk 30 min.
Day off/alternate activity
Run/walk 30 min.
Alternate activity
Run/walk 35 min.

Week 4
M: Day off/alternate activity
T: Run/walk 30 min.
Beginners should continue to
build the run segment now to
6 min. run and 1 min. walk.

W: Run 20 min.
Walk where necessary – this is the first
back-to-back to back-to-back run week.

T:
F:
S:
S:

Run/walk 30 min.
Day off/alternate activity
Run/walk 40 min.
Run 20 min.
Aim for as much continuous
running as you can

Week 5
M: Day off/alternate activity
T: Run/walk 35 min.
Beginners continue to build their
continuous run segment to 7 min.
run and 1 min walk.

Week 6
Recovery week
Add in alternate sports and give the
running a bit of a break

M:
T:
W:
T:
F:
S:
S:

Week 7
M: Run/walk 40 min.
Continue to build that continuous run
segment to 8 min. and 1 min. walk.

T: Day off/alternate activity
W: Run easy 15 min.
Stop and then run 6 x 20 sec.
accelerations with 40 sec. recovery – feel
fast, smooth, light – have perfect form;

T:
F:
S:
S:

Aim for a continuous run

T: Day off/alternate activity
W: Run/walk 45 min.
Continue to build that run segment
to 9 min. of running and 1 min. of walking.

T: Day off/alternate activity
F: Run easy 15 min.
Stop and then run 6 x 30 sec. accelerations
with 90 sec. recovery – feel fast, smooth,
light – have perfect form;

15 min. easy
S: Day off/alternate activity
S: Run/walk 55 min.
Week 9
M: Day off/alternate activity
T: Run 10 min. easy to loosen
Stop and then run 6 x 20 sec
accelerations – feel fast, smooth,
light – have perfect form – take 40 sec
rest in between each;

W:
T:
F:
S:
S:

Try to run continuously

10 min. run to loosen up again.
Day off/alternate activity
Run/