Bay 2 Bay Training Program Week 3

Bay 2 Bay Training Program Week 3

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

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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