Bay 2 Bay Training Program Week 10

Great work in completing week 9.  You have done so well. Your long run starts to decrease this week as you start to gradually taper your kilometres leading into the Bay To Bay.  

If you haven’t already started to think about the logistics of the race, now is a good time. Things to consider are how you are going to get to and from the race. As part of this, make sure you plan to arrive with ample time before the race.

Other things to factor in the morning of the race are whether or not you will need to pick up your race number if it isn’t getting posted to you and if you don’t plan on picking it up on the day before. Also consider if you will be leaving your belongings such as warm clothes, at the start line. If so, allow time to place your bag.  It’s good to plan when and where to meet your family and friends after the race.

There’s information on the Bay To Bay website which covers off on everything and also a Frequently Asked Questions (FAQ) section.

12km Training Program

Finish time over 60 mins

Day	Training
Mon 25/5	Rest
Tue 26/5	4k
Wed 27/5	Rest
Thu 28/5	4k
Fri 29/5	Rest
Sat 30/5	Rest / X Train*
Sun 31/5	10k Long Run

 

Finish time under 60 mins

Day	Training
Mon 25/5	Rest / X Train*
Tue 26/5	10km Including 6k at Bay to Bay race pace
Wed 27/5	Rest / X Train*
Thu 28/5	8km Including 6 x 400m hard (90 sec recovery between each)
Fri 29/5	Rest / X Train*
Sat 30/5	8km
Sun 31/5	14k Long Run

 

Half Marathon Training Program

Finish time over 2 hours

Day	Training
Mon 25/5	Rest
Tue 26/5	4k
Wed 27/5	Rest
Thu 28/5	8k
Fri 29/5	Rest
Sat 30/5	Rest / X Train*
Sun 31/5	16k Long Run

 

Finish time under 2 hours

Day	Training
Mon 25/5	Rest / X Train*
Tue 26/5	12km Including 8k at Half Marathon Pace
Wed 27/5	Rest / X Train*
Thu 28/5	10km Including 5 x 1k at 3k-5k pace (3 mins easy jog recovery between each)
Fri 29/5	Rest / X Train*
Sat 30/5	8km
Sun 31/5	20k Long Run

 

Training Information / Terminology:

- Unless specified in the programs all running should be carried out at a pace at which you think you could carry on a conversation with someone

- Fartlek: (meaning speed play) is alternating between fast and slower running

- 3k pace: this is the pace /effort level you would expect to run in a 3k race

- 5k pace: this is the pace /effort level you expect to run in a 5k race

- 10k pace: this is the pace /effort level you expect to run in a 10k race

- Bay To Bay 12k race pace: this is the pace / effort level you expect to run in the Bay To Bay 12k

- Half Marathon Pace (HMP): is the pace / effort level you expect to run in a half marathon

- X/Train: means cross training which is any other form of exercise such as swimming or cycling. It should not interfere with your ability to complete running training

Disclaimer

The information contained in this article is for general information purposes only.

Coast Runners Shop assumes no responsibility for errors or omissions in the contents on the article.

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Fitness disclaimer

This article offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.

Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read in the article. The use of any information provided in this article is solely at your own risk.