Urban Fitness

MuHu~!

Urban fitness! One ponders: "Do I really have to add the word 'urban' before fitness?" Fitness programs and regimes are no longer strictly adhered to by only sporting athletes, it has evolved into its recent status of an urban trend. The average office Joe or Jane, especially for those who belong to the age group of 20-40, are conscious of their overall physique and thus are willing to shell out major finances for pretty and trendy fitness centre memberships. No longer will you only hear the hip office personnel saying that they'll be patronising some club, bar or lounge upon knocking off almost every weeknights. Instead a gradual increasing number has opted for variety by adding gym or exercise sessions at many trendy fitness centres into their weeknight schedules, such as California Fitness, Planet Fitness etc.

Yes, that's right! The general population is more fitness-conscious, be it for health issues or the vanity physique factor. I find myself engaging in an attempt to gauge and measure my fitness when I signed up for the Mizuno Wave Run 2007 last night. I shall be competing in the Men's Open 10km category, and it will be held at the Bedok Reservoir on 22 July Sunday.

Now that I've signed up together with friends, it is time to be responsible and venture on a training program. Let's take a look at what Men's Health June issue has to offer us:

Men's Health's stand is that with a bit of training, just about anyone can complete the 10km race. They recommend a medical checkup prior a hard training period of about four to six weeks. Gym workouts are not to be left out as they are crucial during the training phase for muscle endurance and strength.

Week 1

Tues Tempo Run - 3 sets of 4min (4 min recovery in between)

Thurs Intervals - 4 sets of 800m (90sec recovery), 4 sets of 400m (1min recovery),
2 sets of 200m (30sec recovery)

Sunday Long Runs - 50min

Week 2

Tues Tempo Run - 4 sets of 4min (3 min recovery in between)
Thurs Intervals - 4 sets of 800m (90sec recovery), 4 sets of 400m (1min recovery), 4 sets of 200m (30sec recovery)
Sunday Long Runs - 60min

Week 3

Tues Tempo Run - 3 sets of 4min (3 min recovery in between)
Thurs Intervals - 3 sets of 200m, 3 sets of 1000m (90sec recovery)
Sunday Long Runs - 70min

Week 4

Tues Tempo Run - 4 sets of 3min (2 min recovery in between)
Thurs Intervals - 6 sets of 800m (90sec recovery)
Sunday Long Runs - 50min

Week 5

Tues Tempo Run - 4 sets of 4min (2 min recovery in between)
Thurs Intervals - 4 sets of 800m (2min recovery),

Sunday: RACE

Recommended effort to apply for the above regime is 70-75% of your maximum running effort. Use Mondays as rest days, Wednesdays & Saturdays for easy runs, and Fridays for cross training with activities such as cycling & swimming.

With a guideline to follow, it will be so much easier to train for the race. I might modify the above regime a little for my training to suit my fitness level and needs. Wish me luck for the run!

Chenkuieh~!