You have now reached week 6. Great work. I hope you are enjoying the program so far.
It’s a great idea to have a dress rehearsal prior to the Bay To Bay. Make sure you practice wearing the clothes you plan on wearing on the day to make sure they are comfortable and don’t cause things like chaffing. The same goes with the shoes you are going to wear.
You should also have a plan on what you are going to eat the day before the race and for breakfast on race day and practice this as part of your training. For the half marathon runners and also the 12k runners who plan on using food / nutrition (such as energy gels) during the race, you should practice this in training too so there are no surprises on the day.
And… if you are local and get the chance, do some training on the course so you know what to expect on the day.
12km Training Program
Finish time over 60 mins
| Day | Training |
| Mon 27/4 | Rest |
| Tue 28/4 | 4k |
| Wed 29/4 | Rest |
| Thu 30/4 | 4k |
| Fri 1/5 | Rest |
| Sat 2/5 | Rest / X Train* |
| Sun 3/5 | 10k Long Run |
Finish time under 60 mins
| Day | Training |
| Mon 27/4 | Rest / X Train* |
| Tue 28/4 |
12km Including 2 x 2k at Bay to Bay race pace (5 mins easy running between each) |
| Wed 29/4 | Rest / X Train* |
| Thu 30/4 |
10km Including 4 x (60 sec uphill / run down easy recovery) |
| Fri 1/5 | Rest / X Train* |
| Sat 2/5 | 8km |
| Sun 3/5 | 14k Long Run |
Half Marathon Training Program
Finish time over 2 hours
| Day | Training |
| Mon 27/4 | Rest |
| Tue 28/4 | 6k |
| Wed 29/4 | Rest |
| Thu 30/4 | 8k |
| Fri 1/5 | Rest |
| Sat 2/5 | Rest / X Train* |
| Sun 3/5 | 14k Long Run |
Finish time under 2 hours
| Day | Training |
| Mon 27/4 | Rest / X Train* |
| Tue 28/4 |
12km Including 2 x 3k at half marathon pace (5 mins easy running between each) |
| Wed 29/4 | Rest / X Train* |
| Thu 30/4 |
10km Including 4 x (60 sec uphill / run down easy recovery) |
| Fri 1/5 | Rest / X Train* |
| Sat 2/5 | 10km |
| Sun 3/5 | 20k 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
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