• What's on today (4) Click to view
    What's on today 18 June 2018
    Load More
  • Current alerts (2) Click to view
    Current alerts 18 June 2018
    • The warm water pool may be busy as there is a waterbubs play session on.

      10:30 AM - 11:30 AM
    • The water features in the children's play pool are currently unavailable

      18 June 2018
    Load More

City to Surf Preparation

ARCrun is a new ten week program to help members prepare for the City to Surf on Sunday 26 August.

We will focus on the 4k and 12k events. All of our trainers have a passion for running and have a wealth of knowledge from their own personal experience.  

Sessions can be adjusted to cater for all levels, Tuesday and Thursday sessions will progress to interval training, with the Sunday session focusing on increasing time and distance.

Programs will also include suggestions for cross training and weights sessions that will assist with building fitness and running strength. Please see the health club staff and book in for a program session to update your workouts

How to take part

Starting on Tuesday 19 June, our ten week program will include the following training sessions:
 
  • Tuesday and Thursday evenings at 5:30pm
  • Sunday mornings at 7:30am
 
  1. Book in through the group fitness timetable, three hours in advance and come along with your members band.
  2. Check in for the session at the Links Kiosk so we can track attendance.
  3. Meet in the member lounge on Level 1 where the trainer will take you as a group out to Legacy Oval for the warm up and training session.


Program is available below if you can’t make a session.
 

Plus LifeCare Information Evening

All ARCrun participants are invited to an information evening on Wednesday 4 July. Professional experts from LifeCare will share with you tips and advice on the following topics:
  • Physio – Injury prevention, management for common running related injuries, advice on running technique and training load
  • Dietitian - Nutrition tips, preparing for an event, nutrition during an event (longer runs)
  • Podiatrist – Foot care and correct shoes

Program

Cross Training or Strength Training sessions can be completed on other days to increase the training sessions each week. Rest and recovery is also an important part of a training program so ensure you allow at least one day of rest into your training schedule each week.

A running specific strength program can be prescribed by the gym instructors.

Cross training sessions offer variety to a training program and can cover additional cardio sessions to improve fitness, gym sessions to increase strength. Group sessions can combine cardio, strength and recovery.

Cardio Sessions – Bike or Cross trainer sessions in the gym. RPM, Body Combat, Body Attack or Gymfit Classes.
Strength Sessions – Specific gym program or GYMfit class in the gym. GRIT, Body Pump or CX Works Classes
Recovery Sessions – Pilates, Yoga and Body Balance Classes provide a great way to unwind through the week. Swimming or walking in the pool is another great recovery session to help relief the aches and pains of rigorous training.
  • 4 km Program

    Week Tuesday Thursday                               Sunday
    1 20 minute steady run or
    5 min brisk walk, then alternate
    60 sec jog, 90 sec walk for 20 min.
    20 minute steady run or
    5 min brisk walk, then alternate
    60 sec jog, 90 sec walk for 20 min.
    20 minute steady run or
    5 min brisk walk, then alternate
    60 sec jog, 90 sec walk for 20 min.
    2 20 minute steady run or
    5 min brisk walk, then alternate
    90 sec jog, 2 min walk for 20 min.
    20 minute steady run or
    5 min brisk walk, then alternate
    90 sec jog, 2 min walk for 20 min.
    20 minute steady run or
    5 min brisk walk, then alternate
    90 sec jog, 2 min walk for 20 min.
    3 5 min warm up, then 2 sets of
    Jog 200, Walk 200 (90 sec)
    Jog 400, Walk 400 (3 min)
    5 min warm up, then 2 sets of
    Jog 200, Walk 200 (90 sec)
    Jog 400, Walk 400 (3 min)
    20 minute steady run or
    5 min brisk walk, then alternate
    2 min jog, 1 min walk for 20 min.
    4 5 min warm up, then –
    Jog 400, Walk 200
    Jog 800, Walk 400
    Jog 400, Walk 200, Jog 800
    5 min warm up, then –
    Jog 400, Walk 200
    Jog 800, Walk 400
    Jog 400, Walk 200, Jog 800
    20 minute steady run or
    5 min brisk walk, then alternate
    3 min jog, 2 min walk for 20 min.
    5 5 min warm up, then –
    Jog 800, Walk 400
    Jog 800, Walk 400, Jog 800
    5 Min warm up, then –
    Jog 1.2k, Walk 800
    Jog 1.2k
    5 min brisk walk warm up, then
    Jog 3.2k or 20 min no walking
    6 5 min warm up, then –
    Jog 800, Walk 400
    Jog 1.2k, Walk 400, Jog 800
    5 Min warm up, then –
    Jog 1.6k, Walk 400
    Jog 1.6k
    5 min brisk walk warm up, then
    Jog 3.6k or 25 min no walking
    7 5 min warm up, then –
    Jog 1.2, Walk 400
    Jog 800, Walk 400, Jog 1.2k
    5 min warm up, then –
    Jog 1.2, Walk 400
    Jog 1.2, Walk 400, Jog 1.2k
    5 min brisk walk warm up, then
    Jog 4k or 25 min no walking
    8 5 min warm up, then – 4 sets of
    Jog 800, Walk 400
    5 min warm up, then –
    Jog 800, Walk 400
    Jog 1.2k, Walk 400, Jog 1.6
    5 min brisk walk warm up, then
    Jog 4.5k or 28 min no walking
    9 5 min warm up, then –
    Jog 800, Walk 400, Jog 1.2k,
    Walk 400, Jog 800, Walk 400, Jog 1.2k
    5 min warm up, then –
    Jog 1.6k, Walk 400
    Jog 800, Walk 400, Jog 1.6k
    5 min brisk walk warm up, then
    Jog 4k or 25 min no walking
    10 5 min warm up, then –
    Jog 800, Walk 400
    Jog 800, Walk 400, Jog 800
    5 min warm up, then 2 sets of
    Jog 200, Walk 200 (90 sec)
    Jog 400, Walk 400 (3 min)
    You've made it! Today's the City 2 Surf.
  • 12 km Program

    Week Tuesday Wednesday Thursday Friday Sunday
    1 20-30 minute
    steady run
    3-5k run or
    gym session
    20-30 minute
    steady run
    3-5k run or
    gym session
    30 minute steady run
    2 20-30 minute
    steady run
    3-5k run or
    gym session
    20-30 minute
    steady run
    3-5k run or
    gym session
    35 minute steady run
    3 5 min warm up,
    3 sets of
    Jog 200, Walk 200
    Jog 400, Walk 400
    3-5k run or
    gym session
    5 min warm up,
    4 sets of
    Jog 400, Walk 200
    3-5k run or
    gym session
    6 - 8k run
    4 5 min warm up
    Run 5 x 400
    3-5k run or
    gym session
    5 min warm up,
    Run 400, Walk 200
    Run 800, Walk 400
    Run 400, Walk 200,
    Run 800
    3 - 5k run or gym session 8k run
    5 5 min warm up
    Run 6 x 400
    6-8 k run or gym session 5 Min warm up,
    Run 1.2k, Walk 800
    Run 1.2k
    6 - 8 k run or gym session 10k run
    6 5 min warm up
    Run 7 x 400
    6 - 8k run or gym session 5 min warm up, 
    Run 1.6k,
    Walk 400
    Run 1.6k
    6-8k run or
    gym session
    12k run
    7 5 min warm up
    Run 8 x 400
    6-8k tempo run or
    gym session
    5 min warm up, 
    Run 1.2, Walk 400
    Run 1.2, Walk 400, Run1.2k
    6-8k  tempo run or
    gym session
    8k run
    8 5 min warm up
    Run 9 x 400
    6-8k run or
    gym session
    5 min warm up,
    Run 800, Walk 400
    Run 1.2k, Walk 400,
    Run 1.6
    6 - 8k run or gym session 14k run
    9 5 min warm up
    Run 10 x 400
    6-8k run or
    gym session
    5 min warm up,
    Run 1.6k, Walk 400
    Run 800, Walk 400,
    Run 1.6k
    6-8k run or
    gym session
    8k run
    10 5 min warm up
    Run 6 x 400
    3-5k Run or
    gym session
    5 min warm up,
    Run 1.2k, Walk 800
    Run 1.2k
    3-5k run or
    gym session
    You've made it! Today's the City 2 Surf.

Register your interest

Register your interest and we'll get in touch to remind you when the program is starting.

© COCKBURN ARC - CITY OF COCKBURN