Congratulations on completing the first three weeks of your training program.
This week is all about giving your body and mind a chance to recover and adapt from the previous three weeks. Your total kilometres this week are reduced as well as your long run.
Recovery week is a very important part of your training plan so don’t be tempted to do more or push the pace of your runs. Enjoy this week.
12km Training Program
Finish time over 60 mins
| Day | Training |
| Mon 13/4 | Rest |
| Tue 14/4 | 3k |
| Wed 15/4 | Rest |
| Thu 16/4 | 3k |
| Fri 17/4 | Rest |
| Sat 18/4 | Rest / X Train* |
| Sun 19/4 | 4k |
Finish time under 60 mins
| Day | Training |
| Mon 13/4 | Rest / X Train* |
| Tue 14/4 |
8km |
| Wed 15/4 | Rest / X Train* |
| Thu 16/4 |
8km Fartlek: Include 4 x (30 sec effort / 30 sec easy jog recovery) |
| Fri 17/4 | Rest / X Train* |
| Sat 18/4 | 6km |
| Sun 19/4 | 10k |
Half Marathon Training Program
Finish time over 2 hours
| Day | Training |
| Mon 13/4 | Rest |
| Tue 14/4 | 4k |
| Wed 15/4 | Rest |
| Thu 16/4 | 6k |
| Fri 17/4 | Rest |
| Sat 18/4 | Rest / X Train* |
| Sun 19/4 | 8k |
Finish time under 2 hours
| Day | Training |
| Mon 13/4 | Rest / X Train* |
| Tue 14/4 |
10km |
| Wed 15/4 | Rest / X Train* |
| Thu 16/4 |
8km Fartlek: Include 4 x (30 sec effort / 30 sec easy jog recovery) |
| Fri 17/4 | Rest / X Train* |
| Sat 18/4 | 8km |
| Sun 19/4 | 12k |
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
- 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.