Central Coast Half Marathon & 10k Training Program Week 4

Email Each Week 

Welcome to week 4. The total kilometres are decreased this week and there is no long run.  On Saturday, I have scheduled a 5k Park Run at your approx. 10 pace / tempo. This should be at a fast, relaxed and controlled pace (not flat out).  Make sure you do a warm up beforehand and a cool down after which will also give you your total kilometres for the day. If you can’t get to a Park Run then you can do your own tempo session.  

For more information on Park Run visit parkrun.com.au.  Park Runs on the Central Coast include Mt Penang, Woy Woy, The Entrance and San Remo. The Entrance Park Run is actually on part of the Central Coast 10k and Half Marathon course.

And, don’t forget to enter the Central Coast 10k or Half Marathon if you haven’t already.

Until next week.

10km Training Program

Finish time over 50 mins

Day	Training
Mon 23/9	3k
Tue 24/9	Rest
Wed 25/9	3k Total including track session: 4 x 400m (3 mins recovery between each)
Thu 26/9	Rest / X Train*
Fri 27/9	Rest
Sat 28/9	6k Total including 5k Park Run at 10k pace / tempo
Sun 29/9	Rest / X Train*

 

Finish time under 50 mins

Day	Training
Mon 23/9	10k Total
Tue 24/9	Rest
Wed 25/9	8k Total including track session: 4 x 400m (2 mins recovery between each)
Thu 26/9	Rest / X Train*
Fri 27/9	6k
Sat 28/9	8km Total including 5k Park Run at 10k pace / tempo
Sun 29/9	Rest / X Train*

 

Half Marathon Training Program

Finish time over 2 hours

Day	Training
Mon 23/9	4k
Tue 24/9	Rest
Wed 25/9	6k Total including track session: 4 x 400m (3 mins recovery between each)
Thu 26/9	Rest / X Train*
Fri 27/9	Rest
Sat 28/9	8k total including 5k Park Run at 10k pace / tempo
Sun 29/9	Rest / X Train*

 

Finish time under 2 hours

Day	Training
Mon 23/9	10k Total
Tue 24/9	Rest
Wed 25/9	8k Total including track session: 4 x 400m (2 mins recovery between each)
Thu 26/9	Rest / X Train*
Fri 27/9	8k
Sat 28/9	12k Total including 5k Park Run at 10k pace / tempo
Sun 29/9	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

Disclaimer

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Fitness disclaimer

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