Club News 

Women's Duathlon - 9 April, along Waihopai Floodbanks and through Thompson's Bush.  

All participants will receive a medal and a light meal after the event,

although meal cannot be guaranteed after the close-off date.  

Medals will still be given though.  $30 entry fee, with proceeds to Koha Kai.  

Entry level, so suitable for beginners.  

Sign up and start to feel really good about a bit of exercise in the open air with your friends for company.  

You might even want to challenge your friends and workmates.   

Tri Club Poster with hyperlink.pdf

 

Women's Duathlon training programme for the run. Runner's World have an 8-week programme, which will be perfect for the first 48 days now left before the event. I will publish two weeks at a time so you ladies can feel very confident about managing to run/jog around the floodbanks. And if you can't, no problem - you can walk it. It's not a race; it's a challenge for you to do something different, set yourself a goal, get out and enjoy the beautiful weather, time out for yourself, or socialising with friends as you train together.

Have you registered yet? Entries are open.

Thanks to Runner's World for this programme:
Day 1 - walk 2 minutes, run 1 minute. Repeat 10 times.
Day 2 - walk easy for 30 minutes.
Day 3 - walk 2 minutes, run 1 minute. Repeat 10 times.
Day 4 - walk easy for 30 minutes.
Day 5 - walk 2 minutes, run 1 minute. Repeat 10 times.
Day 6 - walk 2 minutes, run 1 minute. Repeat 10 times.
Day 7 - rest

Day 8 - walk 1 minute, run 2 minutes. Repeat 10 times.
Day 9 - walk easy for 30 minutes.
Day 10 - walk 1 minute, run for 3 minutes. Repeat 7 times. Walk 2 minutes.
Day 11 - walk easy for 30 minutes.
Day 12 - walk 1 minute, run 4 minutes. Repeat 6 times.
Day 13 - walk 1 minute, run 4 minutes. Repeat 6 times.
Day 14 - rest

 

 

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