Bay 2 Bay Training Program Week 5

Bay 2 Bay Training Program Week 5

I hope you enjoyed your recovery week and that your body and mind are feeling refreshed and ready to go as we gradually continue to build over the next three weeks.  Your next recovery week is in Week 8.

A reminder to make sure you enter the Bay To Bay if you haven’t entered already.  The early bird entry for the 12k and Half Marathon is until 29th April.

12km Training Program

Finish time over 60 mins

Day Training
Mon 20/4 Rest
Tue 21/4 4k
Wed 22/4 Rest
Thu 23/4 4k
Fri 24/4 Rest
Sat 25/4 Rest / X Train*
Sun 26/4 8k Long Run

 

Finish time under 60 mins

Day Training
Mon 20/4 Rest / X Train*
Tue 21/4

10km

Including 3k at Bay to Bay race pace. (For example, session = 5k easy, 3k at Bay to Bay race pace, 2k easy)

Wed 22/4 Rest / X Train*
Thu 23/4

10km

Including 4 x 400m hard (90 sec recovery between each)

Fri 24/4 Rest / X Train*
Sat 25/4 8km
Sun 26/4 14k Long Run

 

Half Marathon Training Program

Finish time over 2 hours

Day Training
Mon 20/4 Rest
Tue 21/4 6k
Wed 22/4 Rest
Thu 23/4 8k
Fri 24/4 Rest
Sat 25/4 Rest / X Train*
Sun 26/4 12k

 

Finish time under 2 hours

Day Training
Mon 20/4 Rest / X Train*
Tue 21/4

12km

Including 4k at half marathon pace.  (For example, session = 6k easy, 4k @ HMP, 2k easy

Wed 22/4 Rest / X Train*
Thu 23/4

10km

Including 3 x 800m at 3k-5k pace (2 mins easy jog recovery between each)

Fri 24/4 Rest / X Train*
Sat 25/4 10km
Sun 26/4 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

- Bay To Bay 12k race pace: this is the pace / effort level you expect to run in the Bay To Bay 12k

- 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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