The idea of this programme is to get you to complete a 9km POWERADE Challenge without walking. Start from week 1, day 1 and work your way through to the end. Click on your current days workout for more information.
Important information on your programme.
Each session has a walk at both the start and end. This is for 3 important reasons.
The first reason is to allow your body to get warm, loosen up, get blood flowing and prepare itself for the running block. The first 2 minutes of the walk therefore should be very comfortable.
The second reason is to warm up the important muscles that are used in running. When you walk, you will feel muscles working that you might not feel when you run, and the walks are part of the programme to help you get through the distance.
The final reason is the cool down. Keep working for the first half of the walk block and then gradually cool down for the last half. This will help you feel better at the start of your next session.
Your body is like a sports car. So if you put good quality fuel in you get good performance/adaptation. The point of constantly snacking/eating is to keep your metabolism high and blood sugar levels stable. If you have large periods of time without snacking (5-6 hours) you will feel sluggish and be more likely to over eat at your next meal. If you want to improve body composition (e.g. lose some fat) then you need to make sure your portions are smaller than you think you need. Avoid 3 large meals a day and organise yourself so you are having 3 small-moderate meals and 3 snacks a day.
Seek the advice of a dietitian for more information. You must always have breakfast to ensure you get off on the front foot. Sleep is important to recover from the previous day but breakfast is just as important to ensure you get the best out of the present day.
Dynamic Mobility prior to your session
This involves actively moving the limb through its full range of motion in a controlled manner at a moderate speed. This form of stretching gets the body use to moving through the muscle ranges required in the upcoming session. It is important to hold a strong and neutral posture when completing these movements.
Passive Recovery post your session
This involves putting the limb/joint/muscle into a position of stretch but in a slow, deliberate and controlled fashion. Once this position is reached with no pain, it should be held for a minimum of 30 seconds. Ideally you would repeat the process 2-3 times.
If you miss a session because ‘something pops up’, don’t try to make it up. Each session builds on the previous, so if you try to catch up, the recovery/adaptation/load may result in you doing more harm than good. If you do miss a session, just continue on with the programme.
Everyone has different abilities and exercise history so you must consider this when following this programme.
The pace you complete the sessions at will be very individual. The most important thing to remember when you start out on this programme is to keep the end goal in mind at all times. To reflect this, the programme is all about small increments in duration and/or intensity to ensure you progress towards your goal. The idea behind the gradual increases is to allow the body (and mind) to adapt to the training and the physical challenge you are putting it through. Each session should be treated in a similar fashion. A session that says complete 10E/10M/10E should be exactly that. Start your session at an easy (E) pace that you can easily hold a conversation at for 10 minutes.
Then you need to increase your pace to moderate (M) for 10 minutes, where having a conversation is slightly uncomfortable. Finish with 10 minutes of easy (E). It is important to practice this pacing and understand how each level of intensity feels. When it comes to running your 9km run it is a matter of holding the fastest pace you can for the duration of the run. This is not a matter of starting fast and hanging on but more a matter of building to a pace that is tough but you can hold for the full distance, just.
Hydration is important. Sweat essentially comes from your plasma/ blood so if you sweat you have to put it back.
This Performance Programme provides training guides which have been designed to provide advice of a general nature. The contents of this website may change from time to time.
The training guides and advice are designed to give a general idea of the types of exercises and intensity followed by persons with a generally physically fit condition, who wish to improve their current fitness levels to a level of high performance. You should only use the guides under the advice and supervision of a qualified fitness professional or coach who has looked at your specific capability. Before you begin any training using this general advice, you should consult a registered medical practitioner.
Coca-Cola Oceania exclude all liability for any loss, damage or claim arising from any use of the information on this Website, and specifically from the training guides and general advice. Neither Coca-Cola Oceania, nor any other party involved in creating, producing, or delivering the training guides, is liable for any direct, incidental, consequential, indirect, or punitive damages or losses arising out of your access to, or use of, the training guides provided that we do not limit in any way our liability by law for death or personal injury caused by our negligence.
Complete the exercises below in circuit fashion for 20 minutes non-stop:
Support body weight on 1 leg and push up onto ball of foot. One repetition equals lowering heel to just above ground, then pushing back up onto ball of foot. Complete 15 each side.
Heel of support leg should be as close to butt as possible. From position 1 drive heel of support leg into ground and drive knee of unsupported leg up on a 45° angle. Lower down slowly. Repeat 10 times each side.
Place hands below shoulders or slightly wider, lock core so there is a straight line from shoulders to heels. Keeping rigid, extend arms to full extension keeping elbows on a 45° angle. Complete 10.
Take large step, lower body weight keeping trunk straight. Back knee at 90° angle and front knee not forward over front foot. Drive off front leg and take another big step with other foot. Complete 10 each side (20 steps).
Support body weight on feet and elbows. Contract glutes and abdominals. Hold in rigid position without dropping hips for 60 sec.
Start by lying on ground. Bring chest off ground and push weight up onto hands while jumping feet towards hands. Then jump for height. This is 1 burpee. Repeat by lying back on ground and going through the movement 5 times.
Support body weight on elbow and outside of bottom foot. Ensure top hip is slightly forward of lower hip. Should feel the obliques working (side abdominals) and not the back. Hold for 30 sec each side.
Start in position 1, feet slightly wider than shoulder width. Push hips down/back while keeping back straight. Lower down (back straight) and extend arms. When max depth achieved, stand up (squeeze glutes) and lower arms. Repeat 20 times.
It is important to stretch at least 2x a week. In addition, if you also complete some of these stretches after each training session you will benefit long term:
Support body weight on feet and elbows. Contract glutes and abdominals. Hold in rigid position without dropping hips for 60 sec.
Lie on back with legs bent at 90° angle. Cross arms over chest and crunch up by bringing shoulders off ground and towards knees. Come up as far as you can then return to start position. Repeat 20 times.
Lie back with legs bent at 90° angle. Extend arms out in front, fingers on thighs. Start by sliding hands over thighs and curling the fingertips over the kneecaps. Return to start position and complete 20.
Support body weight on elbow and outside of bottom foot. Ensure top hip is slightly forward of lower hip. Should feel the obliques working (side abdominals) and not the back. Hold for 30 sec each side.
Find an immovable object (wall, park bench etc). Place 1 foot behind and while the leg is straight gently push heel into ground. To increase the stretch, place foot further behind you. Hold stretch for 30 sec each side.
Crouch down with 1 foot in front of the other. Keep heel of front foot on the ground and push knee forward over toe so a deep stretch is felt in heel/achilles/deep calf. Hold 30 sec each side.
Cross legs in front of one another and keep back leg straight. Slowly lower hands towards the ground by pushing hips back. Relax into this position and hold for 30 sec each side.
Bring both heels together, grip hands onto feet, push chest out and keep back straight. Ease knees towards the ground and feel the stretch in the groins. Hold for 30 sec.
Stretch leg in front, and bring other leg over the top. Keep a tall posture, chest out and back straight. Using arms, hug knee in towards chest, do not take chest to the knee. Hold for 30 sec each side.
Assume lunge position with weight evenly distributed between front and back leg. Front leg should be at a 90° angle. Contract glutes, push hip forward. The stretch should be felt across the quad/hip. Hold for 30 sec each side.
Lie flat on the ground. Depending on comfort, come up onto hands or elbows and gently push hips into the ground. You should feel a lengthening through the abdominals. Hold for 30 sec.
Complete the exercises below in circuit fashion for 20 minutes non-stop:
Support body weight on 1 leg and push up onto ball of foot. One repetition equals lowering heel to just above ground, then pushing back up onto ball of foot. Complete 15 each side.
Heel of support leg should be as close to butt as possible. From position 1 drive heel of support leg into ground and drive knee of unsupported leg up on a 45° angle. Lower down slowly. Repeat 10 times each side.
Place hands below shoulders or slightly wider, lock core so there is a straight line from shoulders to heels. Keeping rigid, extend arms to full extension keeping elbows on a 45° angle. Complete 10.
Take large step, lower body weight keeping trunk straight. Back knee at 90° angle and front knee not forward over front foot. Drive off front leg and take another big step with other foot. Complete 10 each side (20 steps).
Support body weight on feet and elbows. Contract glutes and abdominals. Hold in rigid position without dropping hips for 60 sec.
Start by lying on ground. Bring chest off ground and push weight up onto hands while jumping feet towards hands. Then jump for height. This is 1 burpee. Repeat by lying back on ground and going through the movement 5 times.
Support body weight on elbow and outside of bottom foot. Ensure top hip is slightly forward of lower hip. Should feel the obliques working (side abdominals) and not the back. Hold for 30 sec each side.
Start in position 1, feet slightly wider than shoulder width. Push hips down/back while keeping back straight. Lower down (back straight) and extend arms. When max depth achieved, stand up (squeeze glutes) and lower arms. Repeat 20 times.
It is important to stretch at least 2x a week. In addition, if you also complete some of these stretches after each training session you will benefit long term:
Support body weight on feet and elbows. Contract glutes and abdominals. Hold in rigid position without dropping hips for 60 sec.
Lie on back with legs bent at 90° angle. Cross arms over chest and crunch up by bringing shoulders off ground and towards knees. Come up as far as you can then return to start position. Repeat 20 times.
Lie back with legs bent at 90° angle. Extend arms out in front, fingers on thighs. Start by sliding hands over thighs and curling the fingertips over the kneecaps. Return to start position and complete 20.
Support body weight on elbow and outside of bottom foot. Ensure top hip is slightly forward of lower hip. Should feel the obliques working (side abdominals) and not the back. Hold for 30 sec each side.
Find an immovable object (wall, park bench etc). Place 1 foot behind and while the leg is straight gently push heel into ground. To increase the stretch, place foot further behind you. Hold stretch for 30 sec each side.
Crouch down with 1 foot in front of the other. Keep heel of front foot on the ground and push knee forward over toe so a deep stretch is felt in heel/achilles/deep calf. Hold 30 sec each side.
Cross legs in front of one another and keep back leg straight. Slowly lower hands towards the ground by pushing hips back. Relax into this position and hold for 30 sec each side.
Bring both heels together, grip hands onto feet, push chest out and keep back straight. Ease knees towards the ground and feel the stretch in the groins. Hold for 30 sec.
Stretch leg in front, and bring other leg over the top. Keep a tall posture, chest out and back straight. Using arms, hug knee in towards chest, do not take chest to the knee. Hold for 30 sec each side.
Assume lunge position with weight evenly distributed between front and back leg. Front leg should be at a 90° angle. Contract glutes, push hip forward. The stretch should be felt across the quad/hip. Hold for 30 sec each side.
Lie flat on the ground. Depending on comfort, come up onto hands or elbows and gently push hips into the ground. You should feel a lengthening through the abdominals. Hold for 30 sec.
10E = 10 minutes easy pace running
20M = 20 minutes moderate pace running
10E = 10 minutes easy pace running
10E = 10 minutes easy pace running
20M = 20 minutes moderate pace running
10E = 10 minutes easy pace running
10E = 10 minutes easy pace running
30M = 30 minutes moderate pace running
10E = 10 minutes easy pace running
10E = 10 minutes easy pace running
20M = 20 minutes moderate pace running
10E = 10 minutes easy pace running
10E = 10 minutes easy pace running
10M = 10 minutes moderate pace running
5E = 5 minutes easy pace running
7M = 7 minutes moderate pace running
5E = 5 minutes easy pace running
3M = 3 minutes moderate pace running
5E = 5 minutes easy pace running
10E = 10 minutes easy pace running
35M = 35 minutes moderate pace running
10E = 10 minutes easy pace running
10E = 10 minutes easy pace running
20M = 20 minutes moderate pace running
10E = 10 minutes easy pace running
10E = 10 minutes easy pace running
10MH = 10 minutes moderate-hard pace running
5E = 5 minutes easy pace running
7MH = 7 minutes moderate-hard pace running
5E = 5 minutes easy pace running
3MH = 3 minutes moderate-hard pace running
5E = 5 minutes easy pace running
10E = 10 minutes easy pace running
40M = 40 minutes moderate pace running
10E = 10 minutes easy pace running
10E = 10 minutes easy pace running
20M = 20 minutes moderate pace running
10E = 10 minutes easy pace running
10E = 10 minutes easy pace running
10H = 10 minutes hard pace running
5E = 5 minutes easy pace running
7H = 7 minutes hard pace running
5E = 5 minutes easy pace running
3H = 3 minutes hard pace running
5E = 5 minutes easy pace running
10E = 10 minutes easy pace running
45M = 45 minutes moderate pace running
10E = 10 minutes easy pace running
10E = 10 minutes easy pace running
20M = 20 minutes moderate pace running
10E = 10 minutes easy pace running
10E = 10 minutes easy pace running
15H = 15 minutes hard pace running
5E = 5 minutes easy pace running
10H = 10 minutes hard pace running
5E = 5 minutes easy pace running
5H = 5 minutes hard pace running
5E = 5 minutes easy pace running
10E = 10 minutes easy pace running
50M = 50 minutes moderate pace running
10E = 10 minutes easy pace running
10E = 10 minutes easy pace running
20M = 20 minutes moderate pace running
10E = 10 minutes easy pace running
10E = 10 minutes easy pace running
10M = 10 minutes moderate pace running
5E = 5 minutes easy pace running
7M = 7 minutes moderate pace running
5E = 5 minutes easy pace running
3M = 3 minutes moderate pace running
5E = 5 minutes easy pace running