BASIC TRAINING GUIDE

• Warm up: Always start your walks or runs with a warm up section. This can be around 5-10 minutes and should be at a really low intensity.
• Build up: Before you get into the harder section of your run, it is good to build up to it so you don't shock the body too much. If on a non-stop run this could be done by gradually building up in pace until you reach your core running speeds.
• Light stretch: Many trainers like to do a light stretch before they get into the harder part of their training. This is common in training sessions that are broken up into bits - like interval sessions or hill sessions.
• Core training: This is the hard part of you training. When we state that the session is to include intervals or hill repeats, this is the section where it is conducted - after your body is warmed up and ready.
• Cool down: After you have finished the hard part of your training, it is ideal to do a cool down. This will be 5-10 minutes of light running.
• Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.

• Week 1: 4 easy 6km runs
• Week 2: (T) 6km slightly up tempo jog (W) easy 6km (T) 5km fartlek (S) LSD 8km (S) 6km easy hills
• Week 3: (T) 6km at rythm with negative split (W) easy 6km (T) 5km with 3 x 1km easy efforts (S) LSD 9km (S) 6km easy hills
• Week 4: (T) 8km at rythm with negative split (W) easy 6km (T) 5km with 3 x 1km moderately solid (S) LSD 10km (S) 6km hills
• Week 5: (T) 10km with easy 3/2/1k efforts (T) 5km with 3 x 1km solid (S) LSD 10km (S) easy jog
• Week 6: (T) 10km with 3/2/1k race pace efforts (W) easy 8km (T) 6km with 4 x 1km moderately solid (S) LSD 12km (S) 8km hills
• Week 7: (T) 10km with solid 3/2/1k > race pace efforts (W) easy 8km (T) 8km with 5 x 1km moderately solid (S) LSD 14km (S) 8km hills
• Week 8: (T) 10km @ race pace (T) 5km with 3 x 1km solid (S) LSD 10km (S) 6km easy jog
• Week 9: (T) 10km @ race pace (W) easy 8km (T) 13km with 4/3/2/1km >efforts (S) LSD 16km (S) 10km solid hills
• Week 10: (T) 12km - 6km @ race pace with neg split (W) easy 8km (T) 8km with 5 x 1km solid (S) LSD 18km (S) 10km solid hills
• Week 11: (T) 10km @ race pace (T) 5km with 3 x 1km solid (S) LSD 10km (S) 6km easy jog
• Week 12: (T) 16km - 8km @ race pace with neg split (W) easy 8km (T) 17km with 5/4/3/2/1km >race pace efforts (S) LSD 20km (S) 10km hill jog.
• Week 13: (T) 10km @ race pace (w) easy 6km (T) 5km with 3 x 1km @ race pace (S) LSD 10km (S) 6km easy jog
• Week 14: (T) easy 6km jog (W) 5km with 3 x 500m @ race pace (F) easy 3k jog (S) Race day

• Warm up: 1.2km easy
• Build up: 1.2km with uptempo efforts every 2nd 100m (build in speed with each to prepare your legs for the core training coming).
• Light stretch: Feel free to do a light stretch here if you need it.
• Core: 45 minutes worth of efforts. * Pick a different distance and work a little harder toward it. * Do multiples of this as you feel fit. * Vary the distance, the recover, and intensity with each effort.
• Cool down: 800m easy.
• Stretch: Mostly legs.

Standard intervals - 'K' efforts.

• Warm up: 1.2km easy.
• Build up: 1.2km on the track, striding out at 1km effort pace in the straights (jog the bends).
• Light stretch: Do a light stretch here.
• Core training: 1km effort. 400m float. 1km effort. 400m float. 1km effort. 400m float. 1km effort. 400m float. 1km effort. Efforts are obviously solid aiming to maintain pace in all efforts. The more experienced runner will float slightly below race pace and carry fatigue into the next above race pace effort.
• Cool down: 800m easy.
• Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.

Inclinging intervals

• Warm up: 1.2km easy
• Build up: 1.2km with uptempo efforts every 2nd 100m (build in speed with each to prepare your legs for the core training coming).
• Light stretch: Feel free to do a light stretch here if you need it.
• Core training: As distance of each effort increases, attempt to maintain speed to the last effort. 400m effort. 400m float. 800m effort. 400m float. 1.2km effort. 400m float. 1.6km effort. 400m float. 1.2km effort. 400m float. 800m effort. 400m float. 1km effort.
• Cool down: 800m easy.
• Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.

Declining intervals

• Warm up: 1.2km easy
• Build up: 1.2km with uptempo efforts every 2nd 100m (build in speed with each to prepare your legs for the core training coming).
• Light stretch: Feel free to do a light stretch here if you need it.
• Core training: As distance of each effort decreases, we can bring this home stronger. 2km effort. 400m float. 1.6km effort. 400m float. 1.2km effort. 400m float. 800m effort. 400m float. 400m effort.
• Cool down: 800m easy.
• Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.

Pyramid set

• Warm up: 1.2km easy
• Build up: 1.2km with uptempo efforts every 2nd 100m (build in speed with each to prepare your legs for the core training coming).
• Light stretch: Feel free to do a light stretch here if you need it.
• Core training: Maintain speed as you increase into the pyramid, try and increase the speed of efforts on the way back. 400m effort. 400m float. 800m effort. 400m float. 1.2km effort. 400m float. 1.6km effort. 400m float. 1.2km effort. 400m float. 800m effort. 400m float. 400m effort.
• Cool down: 800m easy.
• Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.

Standard interval with declining rest

• Warm up: 1.2km easy
• Build up: 1.2km with uptempo efforts every 2nd 100m (build in speed with each to prepare your legs for the core training coming).
• Light stretch: Feel free to do a light stretch here if you need it.
• Core training: Try and maintain your speed to the end. 1km effort. 400m float. 1km effort. 300m float. 1km effort. 200m float. 1km effort. 100m float. 1km effort. 50m float. (for the float, just make a guestimate and go out and back so you can collect any runners that might be a tad behind so you always start together).
• Cool down: 800m easy.
• Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.

Declining interval, declining rest with a kick

• Warm up: 1.2km easy
• Build up: 1.2km with uptempo efforts every 2nd 100m (build in speed with each to prepare your legs for the core training coming).
• Light stretch: Feel free to do a light stretch here if you need it.
• Core training: 2km effort. 400m float. 1.6km effort. 300m float. 1.2km effort. 200m float. 800m effort. 100m float. 400m sprint.
• Cool down: 800m easy.
• Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles

Rythm run with inclining kicks

• Warm up: 1.2km easy
• Build up: 1.2km with uptempo efforts every 2nd 100m (build in speed with each to prepare your legs for the core training coming).
• Light stretch: Feel free to do a light stretch here if you need it.
• Core training: 45 minutes at a solid rythm. set the watch to beep every 5th minute. Start with a kick then drop back into rythm. When the watch beeps you kick slightly above race pace then drop back into rythm without recovery. First kick (10 seconds), 2nd kick (20 secs), 3rd kick (30 secs), 4th kick (40 secs), 5th kick (50 secs), 6th kick (60 secs), 7th kick (70 secs), 8th kick (90 secs), 9th kick (2 mins).
• Cool down: 800m easy.
• Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.