Love Mercy

Eloise Wellings and Jock Campbell from Jock Athletic. Photo by Bird and Bee studio June 26 th We are more than halfway through our training plan now. Keep up the good work! Beginner: Walk 1 minute followed by a jog for 4 minutes. Repeat   x 5 . Do this workout three times this week Intermediate: Interval session: 10x2 minutes with 1 minute rest Tempo run: 25 minutes at tempo pace Long run: 70 minutes at easy pace. Tip: Running is the most effective ways to lose weight. If you’re trying to lose weight as part of your program, try going a week without eating ANY processed foods- eat clean, lean protein like fish and chicken, plenty of fresh fruit and veg plus good fats like in avocado and almonds. Get a group of friends together and aim to raise $1000 for healthcare in remote northern Uganda.  www.lovemercyfoundation.org

Week 3 Cronulla Mums and Bubs - Photo by Bird and Bee Studio Hopefully by now you are starting to see an increase in fitness by following this Sutherland to Surf training plan. Beginner: Walk 1 minute followed by a 4 minute jog. Repeat x 4. Do this work out 3 times per week Intermediate: Interval session: 7x3 minutes hard pace with 90 seconds rest Tempo run: 20 minutes at tempo pace Long run: 65 mins at easy pace Tip: If you find it hard to run for 4 minutes straight without stopping, just go for as long as you can and make that your benchmark for each rep. Are you a new mum too? Ask your mothers group to join you and walk together for a purpose! www.lovemercyfoundation.org

Eloise stretching with Ryan and Kate – Photo By Bird and Bee studio Week 2 – June 12 th Welcome to week 2 of your Sutherland to Surf training plan! Following on from week 1, if you are a beginner: Walk for 1 minute then jog for 2 minutes and repeat x 7. Do this work out 3 times this week Intermediate: Interval session: 6x3 minutes hard pace with 2 minutes rest Tempo run: 15 minutes at tempo pace which should be hard but comfortable Long run: 50-60minutes at an easy pace Tip: In between your running days- spend 20 mins doing some core and strength exercises just with your body weight. These will help your running form and efficiency, keeping yo u safe from injury. Try some walking lunges, squats, plank and pushups. Register to fundraise for the race at www.lovemercyfoundation.org

To get you from Couch to 11km! Welcome to my 6-week training program in the lead up to the Sutherland to Surf! This program will cater to both beginners and intermediates who would like to get in shape to run the race. You can help us save lives in Northern Uganda. We’d love to have you join our team and RUN WITH PURPOSE, head to www.lovemercyfoundation.org and register to fundraise. Beginner: If you’ve never done a fun run before and don’t often jog, but have a moderate level of fitness, e.g. you might play team sports or go to the gym Warm up for each session every week with a brisk 5 minute walk. Following your session cool down by walking for 5 minutes, followed by stretching. Start week 1 with the following: Walk 1 minute then run 1 minute. Repeat this x 10. Do this workout three times per week Intermediate: If you already run 2-3 times per week. Session 1 – Tempo run – these build strength and endurance and should be faster than a long