ADVENTURE RUN TRAINING

Are you ready for the Night Run of the year?

Are you afraid of the dark? If you are, you'd better get fit because "time and tide wait for no man"... and to get in before night draws in will be a real challenge. Head torches are essential for the mere mortals among us.


You'll need core strength, flexibility and bags of determination

SAFETY:

Ensure you are fit to train or seek a medical professional's opinion.
Always warm up for of 5-10 minutes before engaging in vigorous exercise or stretching.


Example workout:

Think "Rocky"...
Stick to this workout in the 6 weeks leading up to the event and you'll not go far wrong. Make sure you spend plenty of time stretching and eat the right foods, especially in the 3 days before the event. For more info speak to a personal trainer.


  • Walking lunges, walking high knees and lateral skips - 10 minutes.
  • Jog - 30-45 minute sessions
  • Sprint - 10 x 100 metre, 5 x 200 metre and 3 x 400 metre.
  • Press ups – 2 x 25 reps.
  • Pull ups – 2 x 10 reps.
  • Squat thrusts – 2 x 25 reps.
  • Body weight lunges – 2 x 25 reps
  • Body weight jump squats - 2 x 20 reps.

Get that core tight and strong with;

  • Planks – 10 x 30-60 second static holds. (not recommended with high blood pressure)
  • Sit ups – 2 x 25 reps.
  • Star jumps – 2 x 25 reps.

Repeat the above workout 2-3 times per week and increase reps and duration as the weeks go by and you'll be fighting fit!


Alternative workout:
  • Punch a slab of meat in a warehouse somewhere.
  • Watch "Rocky" back to back between now and race day.
  • Post updates on Facebook and we'll be right there with you!!!

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