Final preparations for fitness challenge

Over the past few weeks we have discussed all things health as we worked our way toward the Woolworths/MySchool Move for Health 6km Fun Run/Walk. Well, race day is almost upon us.
The 6km race is happening on Sunday November 3 at the Western Province Cricket Club in Rondebosch.
Race day is sure to be a fun day out for the whole family. The SuperSport TV crew will be on the 6km route to capture fun moments and broadcast them around the country.
Cape Community Newspapers will be distributing placards with healthy messages that you can choose to carry as you run or walk the 6km.
The Sports Science Institute of South Africa (SSISA) biokinetics will be putting kids through their paces with a fun health track at the field.
Providing plenty of gees, will be Springfield Convent’s Marimba band who have volunteered to play at the event, in addition to 18 of their girls, who will be doing face-painting in the gazebo area.      
There will also be snacks on sale, so take some cash to keep the hunger at bay.
There will be medals for the first 2500 finishers and amazing prizes up for grabs for the schools who have the highest number of participants.
We already have over 500 pupils from six different under-resourced schools, who thanks to Woolworths SA, are receiving transportation, food and T-shirts for the 6km run.
– To enter: For online entries visit topevents.co.za entries are available until this Friday October 25 at R34 each.
For cash entries head to Sportsmans Warehouse (Tyger Valley, Canal Walk, Rondebosch and Tokai) entries are R30 each. Race day entries can be bought at the Western Province Cricket Club Sports Centre from 5am onwards (be sure to get there early). For a school’s challenge entry, email nwatson@ssisa.co.za
– Number collections: Pre-race number collection will be on Saturday November 2 from 10am to 4pm at Sportsmans Warehouse (Tyger Valley, Canal Walk, Rondebosch and Tokai).
You can also collect your number on race day from 5am onwards at the pre-entry table at the WPCC sports centre.
Registration for schools will take place today and tomorrow Thursday October 24 at the Sports Science Institute, Boundary Road, Newlands. Email nwatson@ssisa.co.za for more details.
– Race details
Both races will start at the Western Province Cricket Club, Avenue de Mist, Rondebosch. The 6km starts at 6:45am and the 21.1km starts at 6am.
Take a soft toy along with you to drop off at the Red Cross Children’s Hospital along the route. 
Don’t forget the sun-tan cream; have your best smile for the camera and have fun.
Don’t forget to enter our school’s picture and video competition running until Friday November 8. We invite all pre-schools, primary and high schools taking part in the 6km race, to share on social media pictures or videos of their school or class getting physical education lessons or during break time.
To enter, post your photos or video on Instagram and be sure to tag @sportscience_sa @woolworths_sa &myschool_sa and include the hashtag #move4health.
Alternatively, you can enter by emailing your photos to ccook@ssisa.com 
A team at SSISA and Move4Health will judge the entries and the winning school will be announced at the Woolworths/MySchool Mass Participation prize-giving at SSISA on Friday November 15 at 3pm where the R1 000 Sportman’s Warehouse voucher will be handed over.
We are excited to see the creative ways you are moving for your health, SSISA, Woolworths, MySchool, SANParks, the Claremont Rotary and WPCC are behind you all the way. 
From everyone at SSISA, Woolworths/MySchool, the Claremont Rotary, Western Province Cricket Club and SANParks, we wish you a fantastic race and a beautiful day out, we will see you there.   

Week 6 October 28 – November 3

Warm up, 5min walk every session

Monday: 5min walk. 30min easy jog

Tuesday: Rest

Wednesday: 5min walk. 25min easy jog

Thursday: Rest

Friday: rest

Saturday: 15 min easy walk.

Sunday: Race day 6km.

Walking programme:

Monday: Rest

Tuesday:7200 steps/60min

Wednesday: Rest

Thursday: 3600 steps/30min

Friday: Rest

Saturday: 2400 steps/20min

Sunday: Race day 6km