Bay 2 Bay Training Program Week 1
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For those wanting to complete the Bay 2 Bay this year in June, now is the prime time to start training. We will be releasing a training program one week at a time on our website this year. The program includes options for both 12km and half marathon distances for runners of different fitness levels. This program has been supplied by Melanie McDonald who is a previous winner of the race specially for Bay 2 Bay training.
Unless specified in the following programs all running should be carried out at a pace at which you think you could carry on a conversation with someone. Where a pace such as 5k or 10k pace is specified this is what you estimate you could complete a 5k or 10k race at.
12km Training Program
Finish time over 60 mins
Day | Training |
Mon 23/3 | Rest |
Tue 24/3 | 3k |
Wed 25/3 | Rest |
Thu 26/3 | 4k |
Fri 27/3 | Rest |
Sat 28/3 | Rest / X Train* |
Sun 29/3 | 5k Long Run |
Finish time under 60 mins
Day | Training |
Mon 23/3 | Rest / X Train* |
Tue 24/3 |
10km Fartlek**: Include 6 x (60 sec effort at 5k pace / 60 sec easy jog recovery) |
Wed 25/3 | Rest / X Train* |
Thu 26/3 |
10km Include 4 x (60 sec uphill / run down easy recovery) |
Fri 27/3 | Rest / X Train* |
Sat 28/3 | 6km |
Sun 29/3 | 12k Long Run |
Half Marathon Training Program
Finish time over 2 hours
Day | Training |
Mon 23/3 | Rest |
Tue 24/3 | 6k |
Wed 25/3 | Rest |
Thu 26/3 | 6k |
Fri 27/3 | Rest |
Sat 28/3 | Rest / X Train* |
Sun 29/3 | 8k Long Run |
Finish time under 2 hours
Day | Training |
Mon 23/3 | Rest / X Train* |
Tue 24/3 |
10km Fartlek**: Include 4 x (2 min effort at 10k pace / 2 min easy jog recovery) |
Wed 25/3 | Rest / X Train* |
Thu 26/3 |
8km Include 4 x (60 sec uphill / run down easy recovery) |
Fri 27/3 | Rest / X Train* |
Sat 28/3 | 10km |
Sun 29/3 | 14k Long Run |
* 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
** Fartlek (meaning speed play) is alternating between fast and slower running
Disclaimer
The information contained in this article is for general information purposes only.
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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.