Central Coast Half Marathon & 10k Training Program Week 11

Central Coast Half Marathon & 10k Training Program Week 11

Email Each Week 

Everyone continues to taper and reduce their kilometres this week as we continue to count down.  Some people start to feel like they want to run more and find it hard to hold back during the taper. Please stick with the program and enjoy your taper so you can reap the benefits of your training on race day.  Personally, I really enjoy the taper.   

Enjoy week 11.

10km Training Program

Finish time over 50 mins

Day Training
Mon 11/11 3k
Tue 12/11 Rest
Wed 13/11

3k Total

including track session: 3 x 800m (3 mins recovery between each)

Thu 14/11 Rest / X Train*
Fri 15/11 Rest
Sat 16/11 8k Long Run
Sun 17/11 Rest / X Train*

 

Finish time under 50 mins

Day Training
Mon 11/11

8k Total

including 2 x (3k at 10k pace / 5 mins easy running)

Tue 12/11

Rest

Wed 13/11

8k Total

including track session: 5 x 800m (2 mins recovery between each)

Thu 14/11

Rest / X Train*

Fri 15/11 6k
Sat 16/11 10km Long Run
Sun 17/11 Rest / X Train*

 

Half Marathon Training Program

Finish time over 2 hours

Day Training
Mon 11/11 4k
Tue 12/11 Rest
Wed 13/11

6k Total

including track session: 5 x 800m (3 mins recovery between each)

Thu 14/11 Rest / X Train*
Fri 15/11 Rest
Sat 16/11 12k Long Run
Sun 17/11 Rest / X Train*

 

Finish time under 2 hours

Day Training
Mon 11/11

8k Total

including 2 x (4k at half marathon pace / 5 mins easy running)

Tue 12/11 Rest
Wed 13/11

8k Total

including track session: 5 x 800m (2 mins recovery between each)

Thu 14/11

Rest / X Train*

Fri 15/11 6k
Sat 16/11 14k Long Run
Sun 17/11 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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