Central Coast Half Marathon & 10k Training Program Week 9
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This week marks the most total kilometres that you will run for the week and also the longest run that you will do in your training before the Central Coast 10k and Half Marathon.
We are back to 800s on the track, after a shorter track session last week. It’s not too late to come along to Mingara Athletics Track on Wednesday at 5.45pm to join in on the session if you haven’t already. I’d love to see you there and to meet you.
Keep up the good work.
10km Training Program
Finish time over 50 mins
| Day | Training |
| Mon 28/10 | 4k |
| Tue 29/10 | Rest |
| Wed 30/10 |
6k Total including track session: 5 x 800m (3 mins recovery between each) |
| Thu 31/10 | Rest / X Train* |
| Fri 1/11 | Rest |
| Sat 2/11 | 12k Long Run |
| Sun 3/11 | Rest / X Train* |
Finish time under 50 mins
| Day | Training |
| Mon 28/10 |
12k |
| Tue 29/10 |
Rest |
| Wed 30/10 |
10k Total including track session: 6 x 800m (2 mins recovery between each) |
| Thu 31/10 |
Rest / X Train* |
| Fri 1/11 | 10k |
| Sat 2/11 | 16km Long Run |
| Sun 3/11 | Rest / X Train* |
Half Marathon Training Program
Finish time over 2 hours
| Day | Training |
| Mon 28/10 | 6k |
| Tue 29/10 | Rest |
| Wed 30/10 |
8k Total including track session: 6 x 800m (3 mins recovery between each) |
| Thu 31/10 | Rest / X Train* |
| Fri 1/11 | Rest |
| Sat 2/11 | 18k Long Run |
| Sun 3/11 | Rest / X Train* |
Finish time under 2 hours
| Day | Training |
| Mon 28/10 |
12k |
| Tue 29/10 | Rest |
| Wed 30/10 |
10k Total including track session: 6 x 800m (2 mins recovery between each) |
| Thu 31/10 |
Rest / X Train* |
| Fri 1/11 | 10k |
| Sat 2/11 | 24k Long Run |
| Sun 3/11 | 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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