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Old 08-24-2008, 08:02 AM   #1
Mitchell Brown
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Location: Sydney  New South Wales
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Sydney: Blackmores Bridge Run 9km

So are there any other Crossfitters doing the bridge run this year? I'm doing the 9km on 21 Sept. Does anyone know how I can prep to best do this? I was thinking of something like this:

Monday: 10km run
Tuesday: Crossfit Strength WOD, social soccer
Wednesday: 10km run
Thursday: Crossfit girl WOD
Friday: 10km run
Saturday and Sunday: rest.

I've done a search, but didn't find anything, although I think I remember if you prep by running 1/2 the distance three times a week you'll be fine...
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Old 08-26-2008, 01:30 AM   #2
Matthew Barrett
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Re: Sydney: Blackmores Bridge Run 9km

Hey mitch, I did the c2s this year and am very tempted to go in the bridge run. Personally I would steer away from what you are suggesting. You will be flogged by the time the race comes around (but it will depend on your individual conditioning).

If you want to improve your running fitness, I would to CFE. I did it for the last 10 days before c2s, it really helped me.

But if you want to do more running wityhout CFE, the way I would tackle it would be to do a mix of speed, interval and short runs (3-5km) during the week and then one long run once a weekend, maybe saturday, then rest sunday.

Remember you have less than one month to go.
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Old 08-27-2008, 05:36 AM   #3
Shane Skowron
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Location: Queens  NY
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Re: Sydney: Blackmores Bridge Run 9km

Quote:
Originally Posted by Mitchell Beers View Post
So are there any other Crossfitters doing the bridge run this year? I'm doing the 9km on 21 Sept. Does anyone know how I can prep to best do this? I was thinking of something like this:

Monday: 10km run
Tuesday: Crossfit Strength WOD, social soccer
Wednesday: 10km run
Thursday: Crossfit girl WOD
Friday: 10km run
Saturday and Sunday: rest.

I've done a search, but didn't find anything, although I think I remember if you prep by running 1/2 the distance three times a week you'll be fine...
Eh, no. A 10km run once per week is enough.

Look into CFE. If you are preparing for a 9km you should do 2 interval sessions per week, a tempo run between 5-15km, and follow the Crossfit main site. That will do it.
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Old 08-27-2008, 11:15 PM   #4
Mitchell Brown
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Re: Sydney: Blackmores Bridge Run 9km

Right now I am about fit enough to do 4-5 WOD's at Pack level per week. I don't think I could handle doing CFE on top of that. But I think I will do some more interval work instead. Thanks guys.
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Old 08-29-2008, 04:14 AM   #5
Matthew Barrett
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Re: Sydney: Blackmores Bridge Run 9km

Just an update. I entered the race yesterday.

Good luck Mitch.
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