Welcome to week two of the program, I hope you enjoyed your training last week and I look forward to seeing many of you at Mingara Athletic Track on Wednesday this week. In this week of the program we start to build up the ks a little.
10km Training Program
Finish time over 50 mins
| Day | Training |
| Mon 9/9 | 4k |
| Tue 10/9 | Rest |
| Wed 11/9 |
4k Total including track session: 6 x 400m (3 mins recovery between each) |
| Thu 12/9 | Rest / X Train* |
| Fri 13/9 | Rest |
| Sat 14/9 | 6k Long Run |
| Sun 15/9 | Rest / X Train* |
Finish time under 50 mins
| Day | Training |
| Mon 9/9 |
10k Total including fartlek: 4 x (2 min effort / 2 min easy jog recovery) |
| Tue 10/9 |
Rest |
| Wed 11/9 |
8k Total including track session: 8 x 400m (2 mins recovery between each) |
| Thu 12/9 |
Rest / X Train* |
| Fri 13/9 | 8k |
| Sat 14/9 | 14km Long Run |
| Sun 15/9 | Rest / X Train* |
Half Marathon Training Program
Finish time over 2 hours
| Day | Training |
| Mon 9/9 | 6k |
| Tue 10/9 | Rest |
| Wed 11/9 |
6k Total including track session: 8 x 400m (3 mins recovery between each) |
| Thu 12/9 | Rest / X Train* |
| Fri 13/9 | Rest |
| Sat 14/9 | 10k Long Run |
| Sun 15/9 | Rest / X Train* |
Finish time under 2 hours
| Day | Training |
| Mon 9/9 |
10k Total including 3 x (5 mins at half marathon pace / 5 mins easy running) |
| Tue 10/9 | Rest |
| Wed 11/9 |
10k Total including track session: 8 x 400m (2 mins recovery between each) |
| Thu 12/9 |
Rest / X Train* |
| Fri 13/9 | 10k |
| Sat 14/9 | 16k Long Run |
| Sun 15/9 | 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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