Did you know that quality sleep improves how you perform in day to day activities, at school or work and even in your sporting activities? On top of this it improves your general health and your mood. So whilst our weekly training programme leading up to the “Woolworths Move for your Health 6km walk/run in proud association with SANParks” focuses on the exercise you need to do – your recovery and sleep are critically important too.
I chatted to Dr Dale Rae who heads up the Sports Science Institute of SA (SSISA)’s Sleep Science unit about optimising one’s sleep. Dr Rae, senior researcher at UCT’s HPALS (Health through Physical Activity, Lifestyle and Sport Research Centre), explained how people have differing sleep requirements. Whilst six hours may be adequate -for some; for others more than 10 hours of sleep is needed. The Sleep Science Unit at SSISA (www.ssisa.com) offers a range of services to those who are experiencing problems sleeping.
Refreshed by quality sleep – exercise training is bound to feel a whole lot easier. In partnership with the Community newspapers, Western Province Cricket Club Running Section (WPCC), Woolworths, FUTURELIFE, SANParks and Claremont Rotary Club, we are here to get you moving and making healthier choices. With the “Woolworths Move for your Health 6km walk/run in proud association with SANParks” taking place 4 November 2018 – we are now into our third week of training. Schools – ensure you sign up as a group for the Woolworths 6km School’s Mass Participation Competition where there are cash prizes for both large and small schools claiming the title of the highest percentage of learners completing the event. Contact us on move4health@ssisa.com and we will make sure your school gets the information.
Week 3 8 -14 Oct | RUNNING PROGRAMME | # repeats | WALKING PROGRAMME (in step count or time) |
Warm-up | 10 min WALK EVERY SESSION | ||
Mon | 5 min jog/ 2 min walk 3 min jog/ 2 min walk | 3 | Rest |
Tues | Rest | 3600 steps / 30 min | |
Wed | 5 min jog/ 2 min walk 3 min jog/ 2 min walk | 3 | Rest |
Thurs | Rest | 3000 steps / 25 min | |
Fri | 6 min jog/ 2 min walk 3 min jog/ 2 min walk | 3 | Rest |
Sat | Rest | 3600 steps / 30 min | |
Sun | BRISK 30 min walk | 3000 steps / 25 min (pick up the pace for the last 10 mins!) |
Event details
Race date | Sunday 4 November 2018 | |
Start times | 6km | 06h45 |
Registration (individuals) | 05h00 | |
COMPULSORY Pre-registration Schools Mass Participation Competition | Thursday 25 October and Friday 26 October 2018 from 15h00 until 17h30. SSISA, Boundary Road, Newlands | 15h00 – 17h30 |
Event information | SSISA | |
SSISA information | move4health@ssisa.com | www.ssisa.com |
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