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
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Fitness disclaimer
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