1. Dam tot Dam Loop 2010 – Beginner’s Training Schedule Starts Monday 28 th June for 12 weeks. Suitable for those who have not participated in a race before. Instructions: Ideally, you will find the time to complete three training sessions per week (A, B and C). A and B are generally shorter sessions, designed to fit in with your workday schedule, whereas session C is a longer session, intended for weekend training. If you do not have the time to train three times per week, leave out session B. To reduce the risk of injury: try to leave at least one rest day between sessions to allow your muscles to recover. At the first sign of injury/pain, stop immediately and seek medical advice. Do not be tempted to increase your running times beyond those in the schedule. Drink water regularly and buy specialist running shoes suitable for your feet/running style. Consider getting regular sports massage to drain toxins from the muscles (see Body Works staff for details). If you cannot run outside or the weather is poor, use the treadmills in the Body Works Gym for one or both of your weekday runs, but ensure that at least one of your sessions per week is outside. Always begin your training sessions with at least five minutes warm up (brisk walking which gradually increases to gentle jogging) and gentle stretching. Cool down gradually at the end of your run and stretch all major muscles (especially calf, hamstring, quadricep, gluteals, hip flexors) See the Body Works staff for further exercise/nutrition advice and for details on how to use the gym to complement your race preparations. Happy running!

2. WeekSessionTraining Details 1ARun 1 min, walk 1 min (X 10) Wk beg 28.6.10BRun 2 mins, walk 4 mins (X 5) CRun 3 mins, Walk 3 mins (X 4) 2ARun 5 mins, walk 3 mins (X3) Wk.beg 5.7.010BRun 5 mins, walk 3 mins (X3) CRun 7 mins, walk 2 mins (X3) 3ARun 8 mins, walk 2 mins (X3) Wk.beg 12.7.10BRun 10 mins, walk 2 mins (X3) CRun 12 mins, walk 1 min (X3) 4ARun 15 mins, walk 1 min (X2) Wk.beg 19.7.10BRun 15 mins, walk 1 min (X2) CRun 30 mins, walk 5 mins 5ARun 20 mins, walk 5 mins, run 10 mins Wk.beg 26.7.10BRun 20 mins, walk 5 mins, run 10 mins CRun 35 mins 6ARun 20 mins, walk 5 mins, run 20 mins Wk.beg 2.7..10BRun 30 mins, walk 5 mins, run 10 mins CRun 40 mins, walk 5 mins Training Schedule Weeks 1 to 6

3. WeekSessionTraining Details 7ARun 40 mins, walk 5 mins Wk.beg 9.8.10BRun 40 mins, walk 5 mins CRun 50 mins, walk 5 mins 8A2 mins fast, 2 mins slow x 5 Wk.beg 16.8.10B2 mins fast, 2 mins slow x 5 CRun 60 mins 9A45 mins run Wk.beg 23.8.10BRun 20 mins, walk 5 mins (x3) CRun 1 hour, 10 mins 10A3 mins fast 2, mins slow (x8) Wk.beg 30.8.10B60 mins run CRun 1 hour, 20 mins 11A3 mins fast 2, mins slow (x8) Wk.beg 6.9.10B60 mins run CRun 1 hour, 30 mins 12A30 mins gentle run wk.beg 13.9.10B30 mins gentle run CRACE DAY Training Schedule Weeks 7 to 12