Run Training Get off that treadmill and take on some hills! 4km of running, taking in some of the many sights to see around Fremantle, as well as some of the bigger staircases, just to disrupt your pace and blow out those legs. This leg is expected to take most competitors between 15 – 25min. With that in mind, if training specifically for the Trail Run leg, you would want to keep continuous training runs within these time constraints. There is nothing wrong with doing an hour running session, but maybe mix it up with a few shorter intervals within the session. Keep an eye out for hills as the Urban Adventure Race approaches, as sprinting up a short incline with a slow jog/walk recovery for multiple repetitions is a great way to get prepared for anything you may be dealt. Be prepared for a touch of sand and a technical rocky section in this leg as well! Equipment The best thing about running is that you need very little to get involved! A good pair of shoes is a must, a hat to keep those harmful rays off your face, the open road, and you’re set! A heart rate monitor or a GPS watch can also come in handy if you want to train to a certain heart rate threshold or have an ideal run leg time in mind. However, these instruments are not vital. Sunscreen With most of your training spent outside, sunscreen is a must! Make sure you are SunSmart, as you will not achieve your best if you are sun burnt and you end up damaging your skin from over exposure to the sun. Other Training Whilst there is no better training for the Trail Run than waking up early and running around your suburb, boosting your overall fitness and strength will also be beneficial! Lifting weights and boxing are fantastic ways of strengthening your lungs and muscles. So come on down to Fitness Results North Fremantle and take part in one of our 14 weekly classes! Even better, come and join our Wednesday 6am Run Club, held every week, rain, hail or shine! Check out our timetable now!