Central Coast Half Marathon & 10k Training Program Week 12
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Race week is upon us. Well done on completing the previous 11 weeks of training and thank you for allowing me to be a part of the journey in your preparation and training. Everyone has come so far since the beginning of the program. You should now feel prepared and ready to run on Sunday.
If I don’t see you at the track session at Mingara Athletics Track on Wed to tell you in person, I’d like to wish you a great run. I hope you achieve your 10k or Half Marathon goal. Remember to have fun and enjoy the run. For those coming to Mingara Athletics Track, it will be a shorter session and a chance to celebrate the last one leading into the race.
Good luck and I hope to see everyone after the run. I’d love to meet you and hear how you went.
10km Training Program
Finish time over 50 mins
| Day | Training |
| Mon 18/11 | 3k |
| Tue 19/11 | Rest |
| Wed 20/11 |
3k Total including track session: 4 x 400m (3 mins recovery between each) |
| Thu 21/11 | Rest / X Train* |
| Fri 22/11 | Rest |
| Sat 23/11 | Rest |
| Sun 24/11 | Central Coast 10k |
Finish time under 50 mins
| Day | Training |
| Mon 18/11 |
6k Total |
| Tue 19/11 |
Rest |
| Wed 20/11 |
4k Total including track session: 4 x 400m (2 mins recovery between each) |
| Thu 21/11 |
Rest / X Train* |
| Fri 22/11 |
4k including fartlek: 4 x (15 sec effort / 15 sec easy jog recovery) |
| Sat 23/11 | 14km Long Run |
| Sun 24/11 | Central Coast 10k |
Half Marathon Training Program
Finish time over 2 hours
| Day | Training |
| Mon 18/11 | 4k |
| Tue 19/11 | Rest |
| Wed 20/11 |
4k Total including track session: 4 x 400m (3 mins recovery between each) |
| Thu 21/11 | Rest / X Train* |
| Fri 22/11 | Rest |
| Sat 23/11 | Rest |
| Sun 24/11 | Central Coast Half |
Finish time under 2 hours
| Day | Training |
| Mon 18/11 |
6k |
| Tue 19/11 | Rest |
| Wed 20/11 |
6k Total including track session: 4 x 400m (2 mins recovery between each) |
| Thu 21/11 |
Rest / X Train* |
| Fri 22/11 |
4k including fartlek: 4 x (15 sec effort / 15 sec easy jog recovery) |
| Sat 23/11 | Rest |
| Sun 24/11 | Central Coast Half |
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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