AKA the ‘Red Belt Run’ - this monthly fitness test is for all Level 3 Karate and Kickboxing students.
Held on the last Sunday of every month (unless otherwise stated)
8am start
Location is Rofe Park Hornsby
Advanced Brown Belt Karate & KB students are expected to attend monthly
Red & Brown belt students must attend at least 1 x fitness test per term (4 per year)
Level 1 & 2 students are very welcome to attend and join in on the fun :)
If you feel at all unwell, or experience unusual breathlessness/chest tightness or dizzyness or pain please stop exercising immediately and seek help/advice from one of our on-site Supervising Volunteers
Wear appropriate fitness gear and comfortable running shoes. Don’t forget your hat and sunscreen in warm weather, and the warm clothing/rain coat in colder or wet weather.
Bring a towel and big drink of water.
Please arrive at least 15 minutes early to warm up and stretch.
All runners start together at 8am sharp.
The purpose of the monthly Level 3 fitness test is to support students in their fitness journey, helping them improve and prepare for a safe and successful Black Belt Test.
To start, we assume students will be unable to complete the full 5k run, and/or complete the required number of push ups, sit ups & squats in the target times.
Over time and with regular training, students can achieve (and beat!) the Black Belt fitness requirements. We strongly advise you to start asap (don’t leave it until you’re a brown belt to start attending these sessions), attend often, and simply do your best!
Students work towards a goal of:
running approx 5K within approx 30 minutes (actual target times are based on age - longer times apply for younger and older students)
performing approx 100 x situps, 100 x squats, and 100 x pushups within 10 minutes (again, actual targets are based on age)
The push ups, sit ups and squat kicks must be done immediately after the run.
Students must complete all push ups before progressing to sit ups and then complete all sit ups before progressing to squat kicks.
All push ups must be commenced on the toes. It is your responsibility to develop the core and upper body strength to do this. If you have a condition such as a back or shoulder injury, please inform Sensei Josh, who will review your medical advice and provide further guidance.
Kicks in the squat kicks must be at least chest height for candidates 35 and under. At least waist height for the rest.
Sit ups must be fingertips past the bent knees. Partner/parent assistance (eg by holding your feet) is not permitted.
HELP! I’M NEW TO RUNNING:
Find our ‘Walking to Running’ (Your First 5k) plan, along with stretching & strength tips, footwear recommendations and much more - HERE
