Central Coast Half Marathon & 10k Training Program Week 5

Central Coast Half Marathon & 10k Training Program Week 5

Email Each Week 

I hope you all enjoyed the reduction of kilometres last week and also Park Run if you did it. If you are a weekly Saturday regular at Park Run, it is OK to continue this and include it as part of your long run distance as long as you run it all easy. Just run a little extra before and a little extra after to get your total kilometres.


This week we start 1km repeats at the track. I look forward to seeing those who can make it on Wednesday at 5.45pm at Mingara Athletics track.

Enjoy week 5.

10km Training Program

Finish time over 50 mins

Day Training
Mon 30/9 4k
Tue 1/10 Rest
Wed 2/10

4k Total

including track session: 3 x 1k (3 mins recovery between each)

Thu 3/10 Rest / X Train*
Fri 4/10 Rest
Sat 5/10 8k Long Run
Sun 6/10 Rest / X Train*

 

Finish time under 50 mins

Day Training
Mon 30/9

10k Total

Tue 1/10

Rest

Wed 2/10

10k Total

including track session: 4 x 1k (2 mins recovery between each)

Thu 3/10

Rest / X Train*

Fri 4/10 8k
Sat 5/10 14km Long Run
Sun 6/10 Rest / X Train*

 

Half Marathon Training Program

Finish time over 2 hours

Day Training
Mon 30/9 6k
Tue 1/10 Rest
Wed 2/10

8k Total

including track session: 4 x 1k (3 mins recovery between each)

Thu 3/10 Rest / X Train*
Fri 4/10 Rest
Sat 5/10 12k Long Run
Sun 6/10 Rest / X Train*

 

Finish time under 2 hours

Day Training
Mon 30/9

12k Total

Tue 1/10 Rest
Wed 2/10

10k Total

including track session: 4 x 1k (2 mins recovery between each)

Thu 3/10

Rest / X Train*

Fri 4/10 10k
Sat 5/10 18k Long Run
Sun 6/10 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

The information contained in this article is for general information purposes only.

Coast Runners Shop assumes no responsibility for errors or omissions in the contents on the article.

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Fitness disclaimer

This article offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.

Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read in the article. The use of any information provided in this article is solely at your own risk.


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