Introduction

Exercise perscription is a class that is part of the course,  Bachelor of Applied science at Otago Polytech in Dunedin, New Zealand. In the second semester for this class we were required to complete a physical challenge that would push ourselves out of our comfort zones. This challenge had to be something which you were not familiar with, some of the options recommended by the lecturer were a half marathon, 10km run, 60km cycle, adventure race, body sculpting and a gym circuit. Each participant would require maximum exertion in order to achieve their challenge and goal.

Given i was familiar with endurence events i opted for an event that would have an increased intensity and shorter duration. The challenge was the Outram 10 km running race, this was a first time running this distance in an event. The goal was to run the race in under 40 minutes which was running 4 minute/Km's which was going to be a push given the last race a month prior to choosing this event I was averaging 6 minute/Km's. A side goal was to increase muscle mass by 5kg, this was to become stronger and bulk up which endurance events will not allow.  Some of the training would be performed with a friend who was undertaking the same event.

Goal: To run 10 km in under 40 minutes. To gain 5kg of muscle mass.