Bay 2 Bay Training Program Week 11

Bay 2 Bay Training Program Week 11

Everyone continues to taper and reduce their kilometres this week as we continue to count down the weeks and days until the Bay To Bay.   

There is another 3k time trial for the runners on the less than an hour 12k race program. It’s a great chance to compare your time from week 7.  Again, if you are a local, you can run the 3k event at the Coast Runners Time Trial Night at Mingara Athletics Centre. Details are on the Coast Runners Facebook site.

Bay to Bay is getting so close now. Time to get excited!!!

12km Training Program

Finish time over 60 mins

Day Training
Mon 1/6 Rest
Tue 2/6 3k
Wed 3/6 Rest
Thu 4/6 3k
Fri 5/6 Rest
Sat 6/6 Rest / X Train*
Sun 7/6 8k

 

Finish time under 60 mins

Day Training
Mon 1/6 Rest / X Train*
Tue 2/6

8km

Including warm up, 3k time trial, cool down.  (For locals option of 3k at "Coast Runners Shop Time Trial Night").

Wed 3/6 Rest / X Train*
Thu 4/6

8km

Fri 5/6 Rest / X Train*
Sat 6/6 6km
Sun 7/6 10k Long Run

 

Half Marathon Training Program

Finish time over 2 hours

Day Training
Mon 1/6 Rest
Tue 2/6 4k
Wed 3/6 Rest
Thu 4/6 6k
Fri 5/7 Rest
Sat 6/7 Rest / X Train*
Sun 7/7 12k Long Run

 

Finish time under 2 hours

Day Training
Mon 1/6 Rest / X Train*
Tue 2/6

8km

Including 2 x 3k at Half Marathon Pace (5 mins easy running between each) 

Wed 3/6 Rest / X Train*
Thu 4/6

8km

Including 3 x 1k at 3k-5k pace (3 mins easy jog recovery between each)

Fri 5/6 Rest / X Train*
Sat 6/6 6km
Sun 7/6 14k 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.

In no event shall Coast Runners Shop be liable for any special, direct, indirect, consequential, or incidental damages or any damages whatsoever, whether in an action of contract, negligence or other tort, arising out of or in connection with the use of the article or the contents of this article.
 

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.


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