Bay 2 Bay Training Program Week 4

Bay 2 Bay Training Program Week 4

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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 15/4 Rest
Tue 16/4 3k
Wed 17/4 Rest
Thu 18/4 3k
Fri 19/4 Rest
Sat 20/4 Rest / X Train*
Sun 21/4 4k

 

Finish time under 60 mins

Day Training
Mon 15/4 Rest / X Train*
Tue 16/4

8km

Wed 17/4 Rest / X Train*
Thu 18/4

8km

Fartlek: Include 4 x (30 sec effort / 30 sec easy jog recovery)

Fri 19/4 Rest / X Train*
Sat 20/4 6km
Sun 21/4 10k

 

Half Marathon Training Program

Finish time over 2 hours

Day Training
Mon 15/4 Rest
Tue 16/4 4k
Wed 17/4 Rest
Thu 18/4 6k
Fri 19/4 Rest
Sat 20/4 Rest / X Train*
Sun 21/4 8k

 

Finish time under 2 hours

Day Training
Mon 15/4 Rest / X Train*
Tue 16/4

10km

Wed 17/4 Rest / X Train*
Thu 18/4

8km

Fartlek: Include 4 x (30 sec effort / 30 sec easy jog recovery)

Fri 19/4 Rest / X Train*
Sat 20/4 8km
Sun 21/4 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.


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