Bay 2 Bay Training Program Week 7

Bay 2 Bay Training Program Week 7

You are now half way through the training program.  Six more weeks to go and counting down. Great work.

For those on the less than an hour Bay To Bay 12km program, I’ve included a 3k time trial on Tuesday evening.  If you are a local, head down to Coast Runners Time Trial Night at Mingara Athletics Centre for their 3k event.  It’s lots of fun and a great atmosphere. Details are on the Coast Runners Facebook site.

12km Training Program

Finish time over 60 mins

Day Training
Mon 6/5 Rest
Tue 7/5 4k
Wed 8/5 Rest
Thu 9/5 6k
Fri 10/5 Rest
Sat 11/5 Rest / X Train*
Sun 12/5 10k Long Run

 

Finish time under 60 mins

Day Training
Mon 6/5 Rest / X Train*
Tue 7/5

8km

Including warm up, 3k time trial, cool down.  (For locals option of 3k at "Coast Runners Shop Time Trial Night").

Wed 8/5 Rest / X Train*
Thu 9/5

12km

Fri 10/5 Rest / X Train*
Sat 11/5 10km
Sun 12/5 16k Long Run

 

Half Marathon Training Program

Finish time over 2 hours

Day Training
Mon 6/5 Rest
Tue 7/5 6k
Wed 8/5 Rest
Thu 9/5 8k
Fri 10/5 Rest
Sat 11/5 Rest / X Train*
Sun 12/5 16k Long Run

 

Finish time under 2 hours

Day Training
Mon 6/5 Rest / X Train*
Tue 7/5

12km

Including 6k at half marathon pace

Wed 8/5 Rest / X Train*
Thu 9/5

10km

Including 4 x 800m at 3k-5k pace (2 mins easy jog recovery between each)

Fri 10/5 Rest / X Train*
Sat 11/5 10km
Sun 12/5 22k 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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