Wyndham Rotary Fun Run/Walk ... Take the First Steps! - Training Tips

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Fun Run Course equipment supplied and erected by PD Hire

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Working to Improve Your Whole Catchment

Training Tips

8km Beginners Training Program

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

Date (week starting)	Wk	Mon	Tues	Wed	Thur	Fri	Sat	Sun
21st Jan	1	Rest	4km	Rest	400 x 4*	Rest	4km	4km
28th Jan	2	Rest	4km	Rest	400 x 6	Rest	4km	5km
4th Feb	3	Rest	4km	Rest	600 x 4	Rest	4km	6km
11th Feb	4	Rest	Rest	Rest	600 x 6	Rest	Rest	5km
18th Feb	5	Rest	4km	Rest	6km **Tempo Run	Rest	5km	6km
25th Feb	6	Rest	5km	Rest	400 x 4	Rest	5km	7km
3rd March	7	Rest	5km	Rest	400 x 6	Rest	6km	7 (or 8) km
10th March	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

3km Beginners Training Program

Date (week starting)	Wk	Mon	Tues	Wed	Thur	Fri	Sat	Sun
21st Jan	1	Rest	2km (run/walk)	Rest	100 x 4*	Rest	2km (run/walk)	2km (run/walk)
28th Jan	2	Rest	2km	Rest	100 x 6	Rest	2km	3km (run/walk)
4th Feb	3	Rest	2km	Rest	200 x 4	Rest	2km	3km (run/walk)
11th Feb	4	Rest	3km (run/walk)	Rest	200 x 6	Rest	3km (run/walk)	3km (run/walk)
18th Feb	5	Rest	Rest	Rest	3km **Tempo Run	Rest	3km (run/walk)	3km (run/walk)
25th Feb	6	Rest	3km Tempo Run	Rest	200 x 4	Rest	3km	4km (run/walk)
3rd March	7	Rest	3km	Rest	200 x 6	Rest	3km	4km (run/walk)
10th March	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 have been designed by Scott Hollow, XOSIZE Personal Training (www.xosize.com.au)

If you have any questions or if you would like a more advanced program, please email your request to info@xosize.com.au or contact 9576 7218.

Site Updated: 05/01/2009

Designed by Luke Pocock