Welcome to week 3 of the training program. Well done so far. This week the long run continues to increase for all programs. Next week is a well-deserved recovery week for everyone which is something to look forward to.
It’s important to make sure you have your shoes sorted for training and the Bay To Bay, if you haven’t already. It’s definitely not a good idea to buy new shoes the day before the race as this could lead to blisters or other problems. If you need help and advice, visit Coast Runners shop who can help you.
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 06/4 | Rest |
| Tue 07/4 | 4k |
| Wed 08/4 | Rest |
| Thu 09/4 | 4k |
| Fri 10/4 | Rest |
| Sat 11/4 | Rest / X Train* |
| Sun 12/4 | 8k Long Run |
Finish time under 60 mins
| Day | Training |
| Mon 06/4 | Rest / X Train* |
| Tue 07/4 |
10km Fartlek**: Include 3 x (4 mins at 10k pace with 4 mins easy jog between) |
| Wed 08/4 | Rest / X Train* |
| Thu 09/4 |
10km Include 4 x (60 sec uphill / run down easy recovery) |
| Fri 10/4 | Rest / X Train* |
| Sat 11/4 | 8km |
| Sun 12/4 | 14k Long Run |
Half Marathon Training Program
Finish time over 2 hours
| Day | Training |
| Mon 06/4 | Rest |
| Tue 07/4 | 6k |
| Wed 08/4 | Rest |
| Thu 09/4 | 6k |
| Fri 10/4 | Rest |
| Sat 11/4 | Rest / X Train* |
| Sun 12/4 | 12k Long Run |
Finish time under 2 hours
| Day | Training |
| Mon 06/4 | Rest / X Train* |
| Tue 07/4 |
12km Include 2 x 10 mins @ half marathon pace (5 mins easy jog between) |
| Wed 08/4 | Rest / X Train* |
| Thu 09/4 |
10km Include 4 x (60 sec uphill / run down easy recovery) |
| Fri 10/4 | Rest / X Train* |
| Sat 11/4 | 10km |
| Sun 12/4 | 18k 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
- 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
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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.
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