Hi! I’m Adriana one of the physios here at Activate Physiotherapy. I’m participating in the Bridge to Brisbane on Sunday 28th August in the 10km run. I have participated in a few Fun Runs and Walks this year however I have not pushed myself to run or put in maximum effort for the whole event…in fact I would classify myself as a fairly novice runner. So I thought the Bridge to Brisbane would be a good chance to really see what I could achieve. I’m feeling really positive about this run and am determined to achieve my goal to run the entire 10ks with the added bonus of improving my overall fitness over the next month. In preparation for the event I will be focusing my training specifically on improving my cardiovascular fitness including activities such as: swimming, cycling, rowing and of course RUNNING. Many people don’t know but you can achieve great fitness improvements for an event like a fun run by including other aerobic fitness activities (cross training) and strength training is really important too! I will be using the following training guide over the next 4 weeks to achieve my fitness goal and will keep you updated with my progress along the way. For those of you who are also training for the Bridge to Brisbane (and for anyone else who wants to get fitter this August) i’d love you to try out my program. Good luck – I’ll see you at the finish line. Week 1 Day 1: 30min Cross Training (CT) or rest Day 2: 3km Jog Day 3: 30min CT or rest Day 4: 3km Jog Day 5: Rest Day 6: 5km Jog Day 7: 3km Brisk Walk or rest Week 2 Day 1: 30min CT or rest Day 2: 4km Jog Day 3: 30min CT or rest Day 4: 4km Jog Day 5: Rest Day 6: 8km Jog Day 7: 3km Brisk Walk or rest Week 3 Day 1: 30min CT or rest Day 2: 5km Jog Day 3: 30min CT or rest Day 4: 5km Jog Day 5: Rest Day 6: 10km Jog – this day is important psychologically if you’ve never run 10km before. It proves YOU CAN DO IT! Day 7: 3km Brisk Walk or rest Week 4 Day 1: 4km Jog Day 2: 30min CT or rest Day 3: 4km Jog Day 4: Rest Day 5: 3km Jog Day 6: Rest Day 7: Event Day – Goodluck!