Bay 2 Bay Training Program Week 12

Bay 2 Bay Training Program Week 12

You have arrived at the week leading into the Bay To Bay Running Festival. Well done on completing the training program for the previous 11 weeks.  Everyone has come so far since week 1 and should feel really proud, well prepared and ready to run. I certainly am proud of everyone and really hope you enjoyed the training.  I truly enjoyed writing the programs.

I wish everyone a really great run and I hope you achieve your personal goal.  Remember to have fun and enjoy the finish into the Central Coast Stadium and across the finish line.

I hope to see everyone after the run. Make sure you come up to me after - I’d love meet you and hear how you went.

12km Training Program

Finish time over 60 mins

Day Training
Mon 10/6 Rest
Tue 11/6 3k
Wed 12/6 Rest
Thu 13/6 3k
Fri 14/6 Rest
Sat 15/6 Rest / X Train*
Sun 16/6 Bay to Bay 12k

 

Finish time under 60 mins

Day Training
Mon 10/6 Rest / X Train*
Tue 11/6

6km

Including fartlek: 4 x (30 sec effort / 30 sec easy jog recovery)

Wed 12/6 Rest / X Train*
Thu 13/6

4km

Including fartlek: 4 x (15 sec effort / 15 sec easy jog

Fri 14/6 Rest / X Train*
Sat 15/6 Rest
Sun 16/6 Bay to Bay 12k

 

Half Marathon Training Program

Finish time over 2 hours

Day Training
Mon 10/6 Rest
Tue 11/6 4k
Wed 12/6 Rest
Thu 13/6 4k
Fri 14/7 Rest / X Train*
Sat 15/7 Rest
Sun 16/7 Bay to Bay Half Marathon

 

Finish time under 2 hours

Day Training
Mon 10/6 Rest / X Train*
Tue 11/6

8km

Including fartlek: 4 x (30 sec effort / 30 sec recovery)

Wed 12/6 Rest / X Train*
Thu 13/6

6km

Including fartlek 4 x (15 sec effort / 15 sec easy jog recovery)

Fri 14/6 Rest / X Train*
Sat 15/6 Rest
Sun 16/6 Bay to Bay Half Marathon

 

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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