Check out this great, safe running program developed by our expert physiotherapist, and elite triathlete and runner, James Lewin. This is a conservative program for the “novice” or “comeback” runner to help you get to the start line in good shape! Get in touch with James, Dan Davis or one of our other running experts 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!

Couch to 12km City to Surf Program’
Date Week M T W T F S S
1-7 Jul 1 Star Physio Seminar 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 + Star Physio Seminar 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
*Meet the friendly group ‘Perth Run Collective’ at Clarko Reserve, Trigg at 8am on Sunday’s for lots of options of pace and distance, visit their facebook page for details
**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      
****Get in touch with the experts at Star Physio if you have any concerns or niggles ASAP! 92124254

 

 

 

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