The Elite Under Armour Run Crew has shared their running schedule with the public to avoid going to the gym amidst the coronavirus outbreak.
The crew suggested that ‘we take it back to basics’ by going around the block for a good run instead of risking to get infected at the gym or just staying indoors without any form of physical exercise.
Nobukhosi Tshuma, a member of the crew said as a runner it is easy to feel demotivated during this time, especially since most races have been cancelled. “Athletics South Africa has cancelled all events in the next month which will be almost two months to the next running event. However, staying fit during coronavirus is very important to me,” said Tshuma.
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If you prefer training with a group, always have your hand sanitizers nearby. “At this stage, many of those I train with bring along disinfectant sprays and we ensure we hit the roads, while not getting into contact with other people.”
Another member of the Elite Under Armour Run Crew Sbusiso Madikizela said there are changes in the training programme with less intensity than usual. “I advise everyone who is looking for a way to keep healthy to lace up and hit the road during this time.”
Here is the suggested training schedule provided by the members:
Monday
- Morning – 15km easy run (4.45min per km)
- Evening 10km (last 3km hard pace) (3.40min per km)
Tuesday
- Morning – 20km easy run (4.45min per km)
- Evening – 12km easy run (4.45min per km)
Wednesday
- Morning – 12km easy run (4.45min per km)
- Evening – 12km with last 3km hard pace (3.40min per km)
Thursday
- Morning – 20km hard tempo run (3.45min per km)
- Evening – hill sprints 200m ×10
Friday
- Evening – easy run 9km (4.45min per km)
Saturday: Rest day
Sunday
- Long run between 30km to 40km (dependent on your body) (40km: three hours 20mins) (30km: two hours 10mins)
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