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18.8km Training Plan

SESSION 1 - Long easy run

If a non runner start with even 20 min and increase by 5 min stages until can run 1 hr continuous. For those fitter runners run in between 60-90 min which is enough just work on tempo being faster. If perhaps want to try a run close to the 18.8 km maybe a couple of weeks before the run see if can do a nice steady 2 hours. Stop and walk if need to and always listen to your body. Fitness improves with smart progressive training not just hit and miss one out crazy sessions!! 

SESSION 2 - Fartlek

10-15 min easy warm –up jog. Stretch thoroughly
Then if a non runner - 10 min of 30 sec fast then 1 min jog. If don’t have a timer watch do it by counting steps eg 100 steps fast and then 200 steps slower.
Don’t be disillusioned if cant make the 10 min continuous at the start, walk instead of jogging the recovery.
You will improve if stay consistent with your training. Must also listen to your body and not push it before it is ready to be pushed. Runs with a walk recovery, is still a great start! Then pick it up in distance both in overall time and length of the faster runs. 

If a runner already and as the non-runners get fitter – 20 min of 1 min ‘on’ and 1 min jog. When it’s ‘on’ concentrate on keeping head still, arms pumping by the side whilst making sure shoulders are relaxed, also very important feet are landing underneath the body so no extra pressure is put on joints or muscles.
As get fitter increase the pace of the faster minute and  

SESSION 3 - Oval Run

Warm up with a 10 min-15 min jog. Stretch
Then do – 2 x 1km reps at a faster tempo say 75% (approx. 2 and a half laps of footy oval) with a Walk 200m (half a lap) recovery in between
6 minutes recovery
2 x 600m at 80% (1 lap and a half) walk 200m recovery in between
5 minutes recovery
2 x 400m at 85% (1 lap) walk 200m recovery in between
4 minutes recovery
2 x 200m at 90% (half a lap) walk 200m in between
Jog 10 min-15 min recovery
Increase tempo of reps as get fitter! 

SESSION 4 - Grassy Knoll

Go to grass soccer oval/or footy oval warm up 10 min-15 min jog. Then after stretching thoroughly (especially those calves):
Do 10 x jog back runthrus (this is running at 85% pace for 100m then turning around and jogging back to start line and repeating 10 times)

Again if can’t do with jog recovery as starting out do with a walk recovery and gradually increase the walk to a jog in some of the reps. This session is about form and being a bit faster in the reps. So concentrate on making the 100m runs faster than do in other sessions.

Recover for 5 minutes and repeat. 10 min-15 min jog warm down.

SESSION 5 - Hills session

Hills session – any hill near house is fine. Run up the hill preferably hill will be a gradual gradient over 100m-200m. Walk back down to begin with and aim for 6-10 reps. As get fitter either increase tempo or do with a jog back down recovery.

Warm down 10 min jog. 


9.6km Training Plan

SESSION 1 - Long easy run

Depending on what level start at, if a non runner start with even 20 min and increase by 5 min stages until can run 45 min continuous. For those fitter runners 1 hour max is enough just work on tempo being faster.

SESSION 2 - Fartlek

5 min easy warm –up jog. Stretch thoroughly. If a non runner - 10 min of 30 sec fast then 1 min jog….if don’t have a timer watch you can count steps eg 100 fast & then 200 slow steps. Don’t be disillusioned if cant make the 10 min continuous at the start, just instead of jogging recovery walk! You will improve if stay consistent with your training. Must also listen to your body and not push it before it is ready to be pushed. Runs with a walk recovery, is still a great start!

If a runner already and as the non-runners get fitter – 20 min of 1 min ‘on’ and 1 min jog. When it’s ‘on’ concentrate on keeping head still, arms pumping by the side whilst making sure shoulders are relaxed. It’s also very important feet are landing underneath the body so no extra pressure is put on joints or muscles.

SESSION 3 - Oval Run

Warm up with a 5 min-10 min jog.
Stretch.
Then do – 1km at a faster tempo - 75% (approx. 2 and a half laps of footy oval)
Walk 200 m (half a lap)
 600m at 80% (1 lap and a half)
Walk 200m
400m at 85% (1 lap)
Walk 200m
200m at 90%
Walk 200m J
Jog 5min-10min recovery

Increase tempo of reps as get fitter!

SESSION 4 - Grassy Knoll

Go to grass soccer oval/or footy oval warm up with a 5min-10 min jog. Then after stretching thoroughly (especially those calves): Do 10 x jog back runthrus (this is running at 85% pace for 100m then turning around and jogging back to start line and repeating 10 times).

Again if can’t do with jog recovery as starting out do with a walk recovery and gradually increase the walk to a jog in some of the reps. Pick up pace as get fitter. 5min-10min jog warm down.

SESSION 5 - Hills session

Run up the hill preferably hill will be a gradual gradient over 100m-200m. Walk back down to begin with and aim for 6 reps. As get fitter either increase tempo or do with a jog back down recovery. Warm – down 10 min jog.

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