Central Coast Half Marathon & 10k Training Program Week 11
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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
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