Central Coast Half Marathon & 10k Training Program Week 10

Central Coast Half Marathon & 10k Training Program Week 10

Email Each Week 

Congratulations on completing week 9 – the biggest week in terms of total kilometres and longest long run.  You should feel very proud and satisfied.   

I have some good news for you: your total kilometres and long run starts to decrease this week as you start to gradually taper your kilometres leading into the Central Coast 10k and Half Marathon. 

Happy tapering.

10km Training Program

Finish time over 50 mins

Day Training
Mon 4/11 4k
Tue 5/11 Rest
Wed 6/11

4k Total

including track session: 3 x 1k (3 mins recovery between each)

Thu 7/11 Rest / X Train*
Fri 8/11 Rest
Sat 9/11 10k Long Run
Sun 10/11 Rest / X Train*

 

Finish time under 50 mins

Day Training
Mon 4/11

10k Total

including 6k at 10k pace. (For example, total session is 2k easy, 6k at 10k pace, 2k easy)

Tue 5/11

Rest

Wed 6/11

8k Total

including track session: 5 x 1k (2 mins recovery between each)

Thu 7/11

Rest / X Train*

Fri 8/11 8k
Sat 9/11 14km Long Run
Sun 10/11 Rest / X Train*

 

Half Marathon Training Program

Finish time over 2 hours

Day Training
Mon 4/11 4k
Tue 15/11 Rest
Wed 6/11

8k Total

including track session: 5 x 1k (3 mins recovery between each)

Thu 7/11 Rest / X Train*
Fri 8/11 Rest
Sat 9/11 16k Long Run
Sun 10/11 Rest / X Train*

 

Finish time under 2 hours

Day Training
Mon 4/11

12k Total

including 8k at half marathon Pace

Tue 5/11 Rest
Wed 6/11

8k Total

including track session: 5 x 1k (2 mins recovery between each)

Thu 7/11

Rest / X Train*

Fri 8/11 8k
Sat 9/11 20k Long Run
Sun 10/11 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

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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