Bay 2 Bay Training Program Week 9

Bay 2 Bay Training Program Week 9

Welcome to week 9 - this week is a bit of a milestone for everyone.  The end of this week marks the most total kilometres that you will run for the week and also the longest run that you will do in your training before Bay To Bay.  

Taper starts next week as we gradually reduce your kilometres leading into the Bay To Bay.

12km Training Program

Finish time over 60 mins

Day Training
Mon 18/5 Rest
Tue 19/5 4k
Wed 20/5 Rest
Thu 21/5 6k
Fri 22/5 Rest
Sat 23/5 Rest / X Train*
Sun 24/5 12k Long Run

 

Finish time under 60 mins

Day Training
Mon 18/5 Rest / X Train*
Tue 19/5

12km

Including 3 x 2k at Bay to Bay race pace (5 mins easy running between each) 

Wed 20/5 Rest / X Train*
Thu 21/5

10km

Including 5 x 400m hard (90 sec recovery between each)

Fri 22/5 Rest / X Train*
Sat 23/5 10km
Sun 24/5 16k Long Run

 

Half Marathon Training Program

Finish time over 2 hours

Day Training
Mon 18/5 Rest
Tue 19/5 6k
Wed 20/5 Rest
Thu 21/5 8k
Fri 22/5 Rest
Sat 23/5 Rest / X Train*
Sun 24/5 18k Long Run

 

Finish time under 2 hours

Day Training
Mon 18/5 Rest / X Train*
Tue 19/5

12km

Including 2 x 4k at Half Marathon Pace (5 mins easy running between each)

Wed 20/5 Rest / X Train*
Thu 21/5

12km

Including 4 x 1k at 3k-5k pace (3 mins easy jog recovery between each)

Fri 22/5 Rest / X Train*
Sat 23/5 8km
Sun 24/5 24k 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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