So you want to do the Mini-Mos and don't know where to start?*

Tuesday, 3 April 2018, By Declan McInnes

Have you ever wanted to run a race but just feel like you wouldn't know where to start, or whether you'd be able to keep yourself motivated for long enough to reach the start line?

 Do you already have some races under your belt, but want to find a way to structure your training and build some consistency into your routine?

 We have the solution.

At Vision Personal Training Mosman, we're proud of our sensational running community of all abilities, ranging from those training for their first ever 5km to those about to run their 5th marathon.

With the Mini-Mos Community Fun Run fast approaching, now is the perfect time to join our group!

Our Run Clubs are run on Mondays, Wednesdays and Saturdays at 6am. We'll soon be opening our doors to the Mosman community to join, and we'd love to see you there! 

Here's an example of the program structure we'll be giving some of our Mini-Mos competitors. If you'd like a tailored version suited for you and your goals, feel free to get in touch and one of our running specialists will be there to guide you through.


Long Run

  • Should be at a 6-7 out of 10 intensity, ie, at a level where you'd be able to hold a relatively normal conversation; this is slower than race pace.
  • Emphasis should be on not stopping, if you need to stop it means you're going too fast.
  • This run will increase in distance by approximately 10% each week. Idea is it's supposed to push the distance your cardio base + legs are comfortable with.
  • This is the most important run of the week. Treadmill if raining.

Medium Run

  • Should be at a 7-8 intensity, ie, where you would be able to hold a very short conversation; this is race pace.
  • Emphasis should be on keeping up the pace, ok to stop maybe two or three times on the run but try to minimize it where possible because that's the effort you should be exerting on the race day.
  • This run will average approximately 70% the distance of the long run. 

Interval Run

  • Should be an 9-10 intensity, ie, where you should be totally out of breath at the end of each interval; this is faster than race pace.
  • Emphasis should be on building speed / power. No stopping at all on each interval because there'll be a big break at the end of each one.
  • Can be on a spin bike if necessary but note that achieving the same cardio level on a bike requires greater effort and intensity than running.
*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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