Week 6 is now upon us! I hope you are enjoying the program so far. Feel free to let me know your feedback as I love hearing how everyone is going.
It’s a great idea to have a little dress rehearsal and practice wearing the clothes you plan on wearing on the day to make sure they are comfortable and don’t cause things like chaffing.
You should also have a plan on what you are going to eat the day before the race and for breakfast on race day and also the timing of such and practice this as part of your training. For the Half Marathon runners and also the 10k runners who plan on using food / nutrition (such as energy gels) during the race, you should practice this in training too. I know of people who try something new on race day and it doesn’t work for them, causing them to have an upset stomach or forcing them to slow down. I’ve been guilty of this when I first started running as I consumed way too much gel and felt sick in the stomach. Now I know exactly what I need, when I need it and how much to have for each race I do. Once you know what works for you, write it down so that you can replicate it or improve on it further for next time.
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: 4 x 800m (3 mins recovery between each) |
| Thu 3/10 | Rest / X Train* |
| Fri 4/10 | Rest |
| Sat 5/10 | 10k Long Run |
| Sun 6/10 | Rest / X Train* |
Finish time under 50 mins
| Day | Training |
| Mon 30/9 |
12k Total including 3k at 10k pace |
| Tue 1/10 |
Rest |
| Wed 2/10 |
10k Total including track session: 5 x 800m (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: 5 x 800m (3 mins recovery between each) |
| Thu 3/10 | Rest / X Train* |
| Fri 4/10 | Rest |
| Sat 5/10 | 14k Long Run |
| Sun 6/10 | Rest / X Train* |
Finish time under 2 hours
| Day | Training |
| Mon 30/9 |
12k Total including 4k at half marathon pace |
| Tue 1/10 | Rest |
| Wed 2/10 |
10k Total including track session: 5 x 800m (2 mins recovery between each) |
| Thu 3/10 |
Rest / X Train* |
| Fri 4/10 | 10k |
| Sat 5/10 | 20k 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
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