BASIC TRAINING GUIDE
- Warm up: Always start your walks or runs with a warm up section. This can be around 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 10 minutes of light running.
- Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
ADJUST ANY PROGRAM RECOMMENDATIONS TO SUIT YOUR LEVEL OF ABILITY. IF UNSURE, SEE A TRAINER OR YOUR HEALTH PROFESSIONAL. |
| Based on a 5 day training week. When you start to build up to this sort of workload, make sure you balance your training days with recovery days. The standard method for 5 day routines is 3 days on, 1 rest day, 2 days on, 1 rest day. Based on runner with regular 10-14km running background.
- Week 1: 3 easy 5km runs and 1 easy 8km run.
- Week 2: (T) Track 3 x easy 1km efforts (W) Easy 5km (T) 5km in easy hills (S) LSD 10km (S) easy 5km
- Week 3: (T) Track 4 x easy 1km efforts (W) Easy 5km (T) 7km in easy hills (S) LSD 12km (S) easy 5km
- Week 4: (T) Track 5 x easy 1km efforts (W) Easy 6km (T) 8km in easy hills (S) LSD 14km (S) easy 7km in hills
- Week 5: (T) Track 3/2/1km efforts (W) Easy 6km (T) 8km moderate in hills (S) LSD 16km (S) easy 7km in hills
- Week 6: (T) Track Pyramid 400-2km-400m (W) Easy 6km (T) 10km in hills with fartlek style efforts surging up hills (S) LSD 18km (S) easy 8km in hills
- Week 7: (T) Track 4/3/2/1km efforts (W) Easy 6km (T) 10km in hills with fartlek style efforts surging up hills (S) LSD 21km really slow - get time (S) easy 8km in hills
- Week 8: (T) 10km moderate TT (W) Easy 6km (T) 12km in hills: 45 minutes at rythm with multiple inclining kicks (S) LSD 21km easy - get time (S)easy 10km in hills
- Week 9: (T) Track declining interval, declining rest with a kick (W) Easy 6km (T) 12km in hills: 45 minutes at rythm with multiple inclining kicks (S) 18km: first 8km easy, then get 10km time (S) easy 10km in hills
- Week 10: (T) Track 4/3/2/1km efforts (W) Easy 6km (T) 12km in hills: 45 minutes at rythm with multiple inclining kicks (S) 21km: first 11km moderate then get 10km time (S) easy 10km in hills
- Week 11: (T) Track 5 x easy 1km efforts (W) Easy 6km (T) 8km in easy hills (S) 16km: first 8km easy, last 8km just above race pace (S) easy 7km
- Week 12: (T) Easy 4km (W) Easy 6km with 5 x 400m efforts at race pace (T) easy 4km (S) light 3km if needed (S) Race day.
|
