Central Coast Half Marathon & 10k Training Program Week 7

Central Coast Half Marathon & 10k Training Program Week 7

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It is now week 7 which means you are have passed the half way mark of the program. There are now only six more weeks to go.  Well done. 

If you are a local, try to do a few runs on the course to get a feel for what is coming up in the race, where the inclines and twists are and where the turnaround is for your distance.  It’s a good idea to pick some landmarks so you can break up the course on the day.

The course itself starts at The Entrance under the bridge and joins the cycle path before reaching the turnaround, returning the same way and running back past the start and finishing at Memorial Park at The Entrance.  The Half Marathon heads out a little further than the 10k before turning around.  

When I’ve done the Half Marathon in the past I’ve really enjoyed heading back to the finish as I love seeing my friends and other runners out there on the course. 

Hope to see you on Wednesday at Mingara Athletics Track on Wednesday. Otherwise, out on the road.

10km Training Program

Finish time over 50 mins

Day Training
Mon 14/10 4k
Tue 15/10 Rest
Wed 16/10

6k Total

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

Thu 17/10 Rest / X Train*
Fri 18/10 Rest
Sat 19/10 10k Long Run
Sun 20/10 Rest / X Train*

 

Finish time under 50 mins

Day Training
Mon 14/10

10k Total

including 4k at 10k pace

Tue 15/10

Rest

Wed 16/10

10k Total

including track session: 5 x 1k (2 mins recovery between each)

Thu 17/10

Rest / X Train*

Fri 18/10 10k
Sat 19/10 16km Long Run
Sun 20/10 Rest / X Train*

 

Half Marathon Training Program

Finish time over 2 hours

Day Training
Mon 14/10 6k
Tue 15/10 Rest
Wed 16/10

8k Total

including track session: 5 x 1k (3 mins recovery between each)

Thu 17/10 Rest / X Train*
Fri 18/10 Rest
Sat 19/10 16k Long Run
Sun 20/10 Rest / X Train*

 

Finish time under 2 hours

Day Training
Mon 14/10

12k Total

including 6k at half marathon pace

Tue 15/10 Rest
Wed 16/10

10k Total

including track session: 5 x 1k (2 mins recovery between each)

Thu 17/10

Rest / X Train*

Fri 18/10 10k
Sat 19/10 22k Long Run
Sun 20/10 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.

In no event shall Coast Runners Shop be liable for any special, direct, indirect, consequential, or incidental damages or any damages whatsoever, whether in an action of contract, negligence or other tort, arising out of or in connection with the use of the article or the contents of this article.
 

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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