With just over 3 weeks to go until race day you are almost there. It's important that you do your long run this week. By now you should be up to at least race distance in one of your practice's this week.
This program is general in nature. Feel free to adjust in order to accommodate scheduling conflicts and individual goals and rate of improvement.
Each week a program will be published and will include some running tips.
|
Level of runner |
Length of run |
Frequency |
|
Beginners |
70 mins plus |
3 to 4 times per week |
|
Intermediate |
60 to 70 mins |
4 to 5 times per week |
|
Competitive |
sub 60 mins |
5 to 7 times per week |
3 Weeks Out - 7 June - 13 June
Beginner Runners
Try for four sessions this week.
|
Type of run |
Length of run |
Tips |
|
Easy run |
for up to 50 mins |
An extra easy run will help build running fitness. |
|
Speed session |
40-50 minutes |
This will develop running form and efficiency. 10 mins easy running as a warm up, then four x 80 m accelerations or sometimes called strideouts (run up to 80 m gradually increasing the pace, easy run back to the start as recovery) Four x 500m at a firm pace run 100m easy recovery between reps. Four x 200m at a fast pace, run 100m easy recovery between reps Warm down with about 5mins of easy running or walking Don’t forget to stretch, it’s important |
|
Long run |
up to 80 mins |
Time to go a little longer. Saturday or Sunday mornings are good for long runs. Go out and run easy, walk if you have to. This is about time on your feet. |
Intermediate and Advanced Runners
Intermediates try for five runs this week and for the advanced runners try for six runs.
|
Type of run |
Details |
Training session by Top End Athletic Movement (TEAM) |
|
Easy run |
Up to one hour, add a few 200m surges during your run to help with leg speed. |
|
|
Hill session |
Great session to build some strength. Always warm up and warm down and stretch post session. Have a practice on High school hill, 6 to 8 reps. Start on the intersection near Mindil Beach to get a good run up. |
TEAM run a hill session each Wednesday morning at 6.00am for all levels. Location: posted on Mondays via the TEAM Facebook page (locations vary) Cost: Free |
|
Speed work |
Important to learn to run faster and improve your running form. Always warmup with about 10mins of easy running 4 x 80m strideouts or acceleration runs to warm up your legs Try this set: 800m at your 5km pace 400m at 3km pace 200m at 1 km pace 2 minute easy recovery between Repeat three to four times. Advanced: add a Temp run during the week, this should be around 1 hour and just below your race pace. |
Track Session every Friday Morning at 6.00am. Location: Marrara Athletic Track Cost: $3 |
|
Long run |
This week will be your longest run at 2 hours. Run the first hour easy, as a warm up, then bring it home for the last hour. Run slightly slower than your planned race pace. Always practice your hydration strategy. |
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Tip: Stretch after each session and hydrate well by learning to drink before, during and after training. |
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Check out your next week's running plan.