Central Coast Half Marathon & 10k Training Program Week 3
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Hi everyone. This week the long run continues to increase before decreasing in week 4. It’s important not to run the long run too fast unless there is a specific purpose. I find that it is always nice to meet some friends and have a chat on the run as this is not only enjoyable, but makes time fly by.
On the track, everyone will be running 800m intervals. If you haven’t come along to my RunFit 2260 5.45pm Wednesday track session at Mingara Athletics Track, it’s not too late as you can join in at any time. All levels are catered for and it is lots of fun. Plus, it’s really good to meet other runners and talk about your training. Cost is $10 per session plus track entry.
One important thing to consider is to make sure you have your running shoes sorted for your training leading up to the Central Coast Half and 10k and also for race day. It will help prevent avoidable issues. Although you might think it is nice to save your brand-new shoes for race day, it is not a good idea. If you need help and advice, visit Coast Runners shop who can help you.
Bye for now.
10km Training Program
Finish time over 50 mins
| Day | Training |
| Mon 16/9 | 4k |
| Tue 17/9 | Rest |
| Wed 18/9 |
4k Total including track session: 3 x 800m (3 mins recovery between each) |
| Thu 19/9 | Rest / X Train* |
| Fri 20/9 | Rest |
| Sat 21/9 | 8k Long Run |
| Sun 22/9 | Rest / X Train* |
Finish time under 50 mins
| Day | Training |
| Mon 16/9 |
12k Total including fartlek: 3 x (4 mins effort / 2 mins easy jog recovery) |
| Tue 17/9 |
Rest |
| Wed 18/9 |
8k Total including track session: 4 x 800m (2 mins recovery between each) |
| Thu 19/9 |
Rest / X Train* |
| Fri 20/9 | 8k |
| Sat 21/9 | 14km Long Run |
| Sun 22/9 | Rest / X Train* |
Half Marathon Training Program
Finish time over 2 hours
| Day | Training |
| Mon 16/9 | 6k |
| Tue 17/9 | Rest |
| Wed 18/9 |
6k Total including track session: 4 x 800m (3 mins recovery between each) |
| Thu 19/9 | Rest / X Train* |
| Fri 20/9 | Rest |
| Sat 21/9 | 12k Long Run |
| Sun 22/9 | Rest / X Train* |
Finish time under 2 hours
| Day | Training |
| Mon 16/9 |
12k Total including 2 x (10 mins at half marathon pace / 5 mins easy running) |
| Tue 17/9 | Rest |
| Wed 18/9 |
10k Total including track session: 4 x 800m (2 mins recovery between each) |
| Thu 19/9 |
Rest / X Train* |
| Fri 20/9 | 10k |
| Sat 21/9 | 18k Long Run |
| Sun 22/9 | 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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