Congratulations on your decision to take on this training program for the Central Coast Half Marathon or 10k Fun Run. This program will help you get into shape over the next 12 weeks and finish the race in great form. Mel McDonald from RunFit 2260 has put this program together and is offering a weekly training session on a Wednesday at Mingara Athletics Track for $10 per session. The first one will be on the 4th of September.
10km Training Program
Finish time over 50 mins
| Day | Training |
| Mon 2/9 | 3k |
| Tue 3/9 | Rest |
| Wed 4/9 | 4k Total: including track session: 4 x 400m (3 mins recovery between each) |
| Thu 5/9 | Rest / X Train* |
| Fri 6/9 | Rest |
| Sat 7/9 | 5k Long Run |
| Sun 8/9 | Rest / X Train* |
Finish time under 50 mins
| Day | Training |
| Mon 2/9 |
10k Total including fartlek: 6 x (60 sec effort / 60 sec easy jog recovery) |
| Tue 3/9 |
Rest |
| Wed 4/9 |
8k Total including track session: 6 x 400m (2 mins recovery between each) |
| Thu 5/9 |
Rest / X Train* |
| Fri 6/9 | 8k |
| Sat 7/9 | 12km Long Run |
| Sun 8/9 | Rest / X Train* |
Half Marathon Training Program
Finish time over 2 hours
| Day | Training |
| Mon 2/9 | 6k |
| Tue 3/9 | Rest |
| Wed 4/9 |
6k Total including track session: 6 x 400m (3 mins recovery between each) |
| Thu 5/9 | Rest / X Train* |
| Fri 6/9 | Rest |
| Sat 7/9 | 8k Long Run |
| Sun 8/9 | Rest / X Train* |
Finish time under 2 hours
| Day | Training |
| Mon 2/9 |
10k Total including 2 x (5 mins at half marathon pace / 5 mins easy running) |
| Tue 3/9 | Rest |
| Wed 4/9 |
8k Total including track session: 6 x 400m (2 mins recovery between each) |
| Thu 5/9 |
Rest / X Train* |
| Fri 6/9 | 10k |
| Sat 7/9 | 14k Long Run |
| Sun 8/9 | Rest / X Train* |
Training Information / Terminology:
- Wed track sessions: option to do coached RUNFIT 2260 session at Mingara Athletics Track for $10 a session plus track entry on Wednesday at 5.45pm.
- Park Run is a free timed 5k event. Head to www.parkrun.com.au for details. Local Park runs including The Entrance, Mt. Penang and Woy Woy.
- 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
- 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
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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.