Bay 2 Bay Training Program Week 2

Bay 2 Bay Training Program Week 2

For those wanting to complete the Bay 2 Bay this year in June, now is the prime time to start training. The program includes options for both 12km and half marathon distances for runners of different fitness levels. This program has been supplied by Melanie McDonald who is a previous winner of the race specially for Bay 2 Bay training.

Unless specified in the following programs all running should be carried out at a pace at which you think you could carry on a conversation with someone. Where a pace such as 5k or 10k pace is specified this is what you estimate you could complete a 5k or 10k race at.

12km Training Program

Finish time over 60 mins

Day Training
Mon 30/3 Rest
Tue 31/3 4k
Wed 01/4 Rest
Thu 02/4 4k
Fri 03/4 Rest
Sat 04/4 Rest / X Train*
Sun 05/4 6k Long Run

 

Finish time under 60 mins

Day Training
Mon 30/3 Rest / X Train*
Tue 31/3

10km

Fartlek**: Include 3 x (3 min effort at 10k pace / 3min easy jog recovery)

Wed 01/4 Rest / X Train*
Thu 02/4

10km

Include 4 x (60 sec uphill / run down easy recovery)

Fri 03/4 Rest / X Train*
Sat 04/4 8km
Sun 05/4 12k Long Run

 

Half Marathon Training Program

Finish time over 2 hours

Day Training
Mon 30/3 Rest
Tue 31/3 6k
Wed 01/4 Rest
Thu 02/4 6k
Fri 03/4 Rest
Sat 04/4 Rest / X Train*
Sun 05/4 10k Long Run

 

Finish time under 2 hours

Day Training
Mon 30/3 Rest / X Train*
Tue 31/3

10km

Fartlek**: Include 5 x (2 min effort at 10k pace / 2 min easy jog recovery)

Wed 01/4 Rest / X Train*
Thu 02/4

10km

Include 4 x (60 sec uphill / run down easy recovery)

Fri 03/4 Rest / X Train*
Sat 04/4 10km
Sun 05/4 16k Long Run

 

* 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

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

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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