For training programmes for specific events (e.g. City 2 Surf, SBS Marathon), see the Events page.
USE ALL PROGRAMMES AS A GUIDELINE
Add or subtract 5 mins from the guide if you are finding it too difficult/too easy. In the first few weeks, you do not have to do all of a session all in one go – break down the session into (at least 10 min) chunks over the course of your day if that makes it easier for you, especially initially. Get cunning with your time - build your walking into how you get to work or to meetings at least once a week (park the car further away/ walk further from the bus stop etc).
HOWEVER, the key is for you to do what you enjoy – feel free to mix it up with other activities i.e. replace a session or two of walking or running with a swim or a cycle session or two. For improving general fitness, time rather than how far or how fast you go is more important.
Record your activity to aid in motivation – it’s easy to start programs, harder to stick to them! A simple record is the best –there are spaces on the training guide for you to add in what you did beside the prescribed activity for the day, and to put in your weekly totals. Alternatively, simply jot down in your work diary what you did that day and for how long. Download a 10-Week Training Record.
Remember that these guidelines are very general – if you find you are completing the exercise a lot faster or slower than that what is prescribed, it might be appropriate to revisit your goals and try a different programme. Also, the days of the week are not set in concrete – as long as you are spreading the workload through the week!
If you need some motivation, join or form a group, and/or add your name to the contact list to find others to train with at times that suit the both of you - see the specific activity page on this website for these forms.
Which program is best for me?
Before you lunge in boots and all, make sure you are setting a realistic, yet challenging goal for yourself (and your team as a whole if you are doing this as a group). You want to enjoy the next few months and the day itself! Each program has a simple self-test which you should be able to achieve before starting.
Beginners Level
If you are just beginning or re-beginning exercise, then complete a PAR-Q (Physical Activity Readiness Questionnaire) to ensure you are medically safe to begin exercise. If your answers here suggest you should get medical clearance before exercising, get it! Beginner level programmes are also suitable if you either:
- Have been sedentary/ doing a little bit of exercise (<2.5 hours a week) - choose a walking programme
- Are already doing regular exercise (and it doesn’t involve running) at least 3-4 times a week - choose either a walking or running programme.
Intermediate and Advanced Levels
A simple test for yourself to see if you are up to doing these levels is if can you do 1 or more of the following continuously: walk for 45 minutes, run for 5km, row for 24minutes, cycle for 30 minutes or swim for 23 minutes.
Other Available Training Programmes
Active Smart is a website with professionally created programmes, tailored to your lifestyle and fitness. Sign up for free - choose from running, walking, cycling, team games or snowsports options.
Key for Training Programmes:
| E |
Easy |
You should be able to talk very comfortably while you are walking or running. This will be the only level for beginners. |
| M |
Moderate |
You can still chat, but you are focused on walking or running at a pace that is slightly tougher than easy! Intermediates and advanced – you will be doing a bit of this. |
| H |
Hard |
You can still chat, but you’d probably rather not – do this part up a hill or an equivalent sense of challenge on the flat. For intermediates and advanced. |
Cycling Programmes
30 Day Cycling Programme - Beginners
30 Day Cycling Programme - Intermediate
Last updated: 7 April 2010