Training Tips

10km Beginners Training Program

Before starting any training program, please obtain medical clearance from your local GP.

 

Weeks Before

Wk

Mon

Tues

Wed

Thur

Fri

Sat

Sun

8 Weeks Before

1

Rest

4km

Rest

400 x 4*

Rest

4km

4km

7 Weeks Before

2

Rest

4km

Rest

400 x 6

Rest

4km

5km

6 Weeks Before

3

Rest

4km

Rest

600 x 4

Rest

4km

6km

5 Weeks Before

4

Rest

Rest

Rest

600 x 6

Rest

Rest

5km

4 Weeks Before

5

Rest

4km

Rest

6km **Tempo Run

Rest

5km

6km

3 Weeks Before

6

Rest

5km

Rest

400 x 4

Rest

5km

7km

2 Weeks Before

7

Rest

5km

Rest

400 x 6

Rest

6km

7 (or 8) km

Week Before

8

Rest

4km

Rest

400 x 4

Rest

Rest

Race Day

What is a 400 x 4?

This means you run 400m hard (sprint), then you walk 400m (or Jog), then repeat process 4 times. 10min warm up and 10min cool down

What is a 6km tempo run?

1km pace, 1km Tempo (20 to 30 seconds faster per km than pace), 1km pace, 1km Tempo, 1km Pace,1km Tempo

5km Beginners Training Program

Weeks Before

Wk

Mon

Tues

Wed

Thur

Fri

Sat

Sun

8 Weeks Before

1

Rest

2km (run / walk)

Rest

100 x 4*

Rest

2km
(run / walk)

2km
(run / walk)

7 Weeks Before

2

Rest

2km

Rest

100 x 6

Rest

2km

3km
(run / walk)

6 Weeks Before

3

Rest

2km

Rest

200 x 4

Rest

2km

3km
(run / walk)

5 Weeks Before

4

Rest

3km (run / walk)

Rest

200 x 6

Rest

3km
(run / walk)

3km
(run / walk)

4 Weeks Before

5

Rest

Rest

Rest

3km ** Tempo Run

Rest

3km
(run / walk)

3km
(run / walk)

3 Weeks Before

6

Rest

3km
Tempo Run

Rest

200 x 4

Rest

3km

4km
(run / walk)

2 Weeks Before

7

Rest

3km

Rest

200 x 6

Rest

3km

4km
(run / walk)

1 Week Before

8

Rest

3km

Rest

Rest

3km

Rest

Race Day

What is a 100 x 4?

This means you run 100m hard (sprint), then you walk 100m (or jog), then repeat the process 4 times.  Include a 10min warm up and 10min cool down

What is a 3km tempo run?

1km pace, 1km Tempo (20 to 30 seconds faster per km than pace), 1km pace

 

These programs are for a guide only please seek professional training advice for you individual needs