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Train with All Aerobics

Run or walk the City to Casino with this training plan by All Aerobics.

All Aerobics was originally established in 1990 by Hobarts most experienced and motivating trainers Guy Franklin and Terry Moore. This fitness brand has grown over the years to now run over 100 group and small group classes a week.
Guy and Terry have put together a training program to help RACT members conquer the RACT City to Casino on 19 May.

RACT members get 30 days free and no lock in contact with All Aerobics plus save 10% on the RACT City to Casino.

Week 1

  • Set your goal. Which distance will you do? Will you walk or run?
  • Get expert help and guidance
  • Find a friend or group to run/walk with
  • Try to do something on most days but have a rest day if you get really worn out
  • Stay positive. You are one of the lucky ones who can do this!

More info

Walkers

Sunday Start your day with a 30-40 minute walk
Monday Do a bike ride, spin class or circuit class if you can get to a gym
Tuesday Steady walk (30-45 minutes easy)
Wednesday Cross train by doing something low impact on the legs (spin class, row)
Thursday Steady walk on a hilly course
Friday Rest day

 Runners

Sunday Begin your campaign with a steady paced, long run (easy chatting pace 40-50 minutes)
Monday Rest or do some other type of exercise like ride a bike, do a spin class or circuit if you have access to a gym
Tuesday Steady tempo run (30 minutes) where you get breathless at times
Wednesday Do some exercise that is low impact on the legs like a swim, ride, ergo rowing or spin class
Thursday Easy run with 4 times 1 minute effort at what you consider to be your event pace
Friday Rest day

Week 2

To help with your focus write down your goal and put it by your bed and on the fridge. Consistency is important. You should aim to train most days and gradually build your training load. Some hip and core strength work will help too. Get good sleep and eat healthy foods to give you the energy you need. A breakfast of wholemeal cereal and/or bread with fruit and yogurt is an excellent choice. Also, drink up to two litres of water per day.

More info

Walkers

Saturday ​Grab a couple of mates and go for an hour brisk walk somewhere relatively flat, maybe on one of Hobart’s beaches
Sunday 60-70 minute long walk over a hilly course
Monday Choose an activity that is easy on the body like swimming or cycling, indoor or out. Try to go non stop for at least 40 minutes
Tuesday Fast paced walk for 45 minutes
Wednesday Bike ride, row or swim for 30 minutes at a steady pace
Thursday Walk at a brisk pace over a hilly course for 45 minutes
Friday Rest day

 Runners

Saturday

​Grab your family or friends and have an easy run for 30 minutes on a flat course like a beach

Sunday Long run over a hilly course, try to add 10 minutes onto last week’s time.
Monday Do some activity like cycling, swimming or circuit training
Tuesday 10 minute warm up, 20 minutes at a breathless pace. 10 minutes cool down
Wednesday Low impact exercise for 45 minutes, try circuit training or cycling
Thursday Run at a comfortable pace for 10 minutes then increase the pace for 2 minutes, recover for 2 mins and repeat 4 times. Run for 30 minutes altogether
Friday Rest day

Week 3

We have progressed in the amount and intensity of your training so be careful if you have any injury concerns. Rest and get treatment if need be before these become problematic. Decide on your footwear for the event and get used to the shoes you will wear now, not in the last few days before the event. Keep up some core strength work.

More info

Walkers

Saturday Even if it's a bit wet outside, get active and organise some action with friends or family. A beach walk is a great option, go for at least an hour.
Sunday Do a long walk over a hilly course. Add 10 minutes to last week's time. 1 to 1 ½  hours. Make sure you are puffing at times.
Monday Do something easy on the body like swimming or cycling, indoors or outside. Try to move non-stop for at least 40 minutes.
Tuesday Do a 10 minute warm up walk at an easy pace, power walk at a strong pace for 30 minutes, ease down over the last 5 minutes and have a slow stretch of your calves, thighs, hips and hamstrings.
Wednesday Bike ride, row or swim for 30 minutes at a steady pace
Thursday Warm up for 10 minutes then walk at a brisk pace over a hilly course for 40 minutes. You should not be chatting during this effort. Cool down and stretch those leg muscles.
Friday Rest day

Runners

​Saturday ​Have a fun day of activities with family and friends. A run at a quick pace for 20 minutes will help with your speed
Sunday Long run over a hilly course and work hard up the hills! Try to add 10 minutes onto last week's time. You should be up to at least 50 minutes by now
Monday 30 minutes of easy activity like cycling, swimming or circuit training
Tuesday Jog for 10 minutes to warm up, run 30 minutes at a breathless pace, do a 5 minute cool down jog and stretch your legs well
Wednesday Do some low impact exercise for 45 minutes. Try circuit training or cycling
Thursday Warm up with a jog for 10 minutes. Then run 4 efforts of 3 minutes at a pace you can just sustain. Walk and jog for 2 minutes in between to recover. Jog for 5 minutes to cool down and stretch gently
Friday Rest day

Week 4

We are still progressing, so make the most of this week. This is week 4 so you are ready to push yourself harder by now. But, remember to enjoy your training as we are the lucky ones who are able to do this. There are many who would love to do this but can’t. Maintain good eating habits such as a healthy breakfast and plenty of fluid.

More info

Walkers

Saturday Do your long walk over a hilly course. Push hard over the hills and add 5 minutes to last week's time. Do at least 1 hour and 5 minutes.
Sunday Enjoy Easter Sunday with a flat walk for at least 30 minutes at a faster pace! Don't eat too many chocolates.
Monday Have another active day doing something invigorating like swimming or cycling, indoors or outside. Try to move non stop for at least 45 minutes.
Tuesday Do an 8 minute warm up walk at an easy pace. Power walk at a strong pace for 40 minutes. Ease down over the last 5 minutes and have a slow stretch of you legs.
Wednesday Bike ride, row or swim for 30 minutes at a steady pace.
Thursday Go to the Dawn Service, warm up for 5 minutes then walk at a brisk pace over a hilly course for 40 minutes. Cool down and stretch those leg muscles.
Friday Rest day

Runners

Saturday Do your long run over a hilly course today. Try to add 5 minutes onto last week's time. You should be up to at least 55 minutes by now.
Sunday Have a run/walk over flat terrain like a beach. Get yourself puffing for some of it by putting in some surges. Earn those Easter Eggs!
Monday Rest or do 40 minutes of easy activity like cycling, swimming or circuit training.
Tuesday Jog for 5 minutes to warm up. Run 35 minutes at the pace you would like to run the event at. Do a 5 minute cool down jog and stretch your legs well.
Wednesday Low impact exercise for 45 minutes today. Try boxing, circuit training, swimming or cycling.
Thursday Warm up with a jog for 5 minutes. Then run 5 efforts of 3 minutes slightly faster than your event pace. Walk or jog for 1 minute in between to recover. Jog for 5 minutes to cool down and stretch gently.  
Friday

Rest day


Week 5

After four weeks of building both the time on our feet and the intensity of our efforts we need a week to let the body regenerate and capitalise on these efforts. Maintain your routine but this week we will hold back a little, ready to launch into the next phase of our training.

Maintain good eating habits such as a healthy breakfast and plenty of fluid. Get plenty of rest this week. For recovery stand in cold water up to your hips for 15 minutes after your hardest run of the week. Our local beaches are perfect for this.

More info

Walkers

Saturday Try something active that you haven't done before or haven't done in years! Go surfing, canoeing or go to the gym.
Sunday Enjoy your long walk today but stay on flat terrain and keep it steady, at a chatting pace. Over 1 hour please! Grab a friend to go with you.
Monday Have another active day doing something invigorating like swimming or cycling, try to move non stop for at least 40 minutes.
Tuesday Do a 5 minute warm up walk at an easy pace. Power walk at a strong pace for 40 minutes. Ease down over the last 5 minutes and stretch your legs well.
Wednesday Walk again but for just 30 minutes at a steady pace.
Thursday Warm up for 5 minutes then walk at a brisk pace over a hilly course for 40 minutes. Cool down and stretch those leg muscles.
Friday Rest day

Runners

Saturday Grab some friends and try an activity you haven't tried before like indoor rock climbing, soccer, footy or basketball.
Sunday Do your long run over a flat course today don't go any further than you have already. You should be up to at least 1 hour by now, but no more than an hour 10.
Monday Do 40 minutes of easy activity like cycling, swimming, walking or circuit training.
Tuesday Jog for 5 minutes to warm up. Run 35 minutes at the pace you would like to run the event at. Do a 5 minute cool down jog and stretch those legs.
Wednesday Choose a low impact exercise for 45 minutes today. Try boxing, circuit training, swimming or cycling.
Thursday Warm up with a jog for 5 minutes. Then run 5 efforts of 3 minutes at your event pace, walk or jog for 1 minute in between to recover. Jog for 5 minutes to cool down and stretch gently.  
Friday Rest day