Free City to Surf Training Program
Check out this great, safe running program developed by our expert physiotherapist for the Perth City to Surf. Star Physio’s James Lewin is physiotherapist to the Australian Triathlon Team and an elite athlete and former professional athlete in his own right.
This is a conservative program for the “novice” or “comeback” runner to help you get to the City to Surf start line in good shape! Get in touch with James or one of our other running expert physiotherapists or podiatrists if you would like a program more specific to your needs, or if you are concerned a niggle or injury might stop you from getting started or continuing!
Check out some other great tips on finding the best running shoes and how you can avoid running injuries with this great presentation by James here!
If you haven’t entered the City to Surf yet, it’s not too late! Get started today or get in touch with our experts if you are unsure if you are safe to run with any current niggles or injuries… you might be pleasantly surprised on what can be achieved with the best advice from Star Physio!
| Couch to 12km City to Surf Program’ | ||||||||
| Date | Week | M | T | W | T | F | S | S |
| 1-7 Jul | 1 | 2′ R/1′ W x5 | 3km slow jog* | |||||
| 8-14 Jul | 2 | 3′ R/1’W x5 | 3′ R/1’W x5 | Walk/Jog your local ParkRun*** | ||||
| 15-21 Jul | 3 | 4′ R/1′ W x5 | C2S run group** | 4′ R/1′ W x5 | 6km slow jog* | |||
| 22-28 Jul | 4 | 5′ R/1′ W x5 | 5′ R/1′ W x5 | Jog your local ParkRun*** | ||||
| 29 Jul – 4 Aug | 5 | 9′ R/1′ W x3 | C2S run group | 9′ R/1′ W x3 | 8km slow jog* | |||
| 5 – 11 Aug | 6 | 14′ R/1′ W x2 | 14′ R/1′ W x2 | Run your local ParkRun*** | ||||
| 12 – 18 Aug | 7 | 19’R/1’W x2 | C2S run group** | 19′ R/1′ W x2 | 10km slow jog* | |||
| 19 – 25 Aug | 8 | 25′ run | 25′ run | 15′ run | City 2 Surf 12km | |||
|
*Make sure you get in touch with the experts at Star Physio ASAP if you have any niggles or concerns! Don’t just give up! Call 64249578 or book HERE now! |
||||
| **Keep an eye out on the City to Surf social media channels for weekly details on meeting points for the Wednesday after-work run group | ||||
| ***visit www.parkrun.com.au to find your nearest ParkRun, a free 5km timed event that starts at 8am every Saturday | ||||
$100 off bikefit and a free $95 massage for Dams Challenge Riders!
It’s not too late to get your pain under control!!! Star Physio are experts in cycling injury and pain prevention and management through our expert physiotherapy and bikefit technology. 3 weeks out from the Iconic West Cycle Dams Challenge, hopefully you...
Is running bad for my knees?
Are you afraid running will wear out your knees? Ruth Chang is a senior musculoskeletal physiotherapist and keen runner and triathlete. Ruth works with clients ranging from high level athletes to people in pain who are just trying to get moving again. She...
Can I ride through that pain?
Can I push through that pain while I am cycling? 5 weeks out from the iconic West Cycle Dams Challenge, as cyclists start pushing their bodies a bit harder in training, it is common to get a few niggles while riding. Star Physio are experts in cycling...
Star Physio’s expert Triathlon Team
Triathlon WA Star Physio Lecture Series 2020 Presentation Team. Star Physio are proud to boast a team of physiotherapy experts who are also passionate about the sport of triathlon, competing regularly in TWA events. Damian Oldmeadow is a physiotherapist...
