Training

Whether it’s training to complete your first half or full marathon, or you’re looking to set a new PB on our fast, flat course, we’re here to help you get ready for race day. We’ve teamed up with Australian marathon legend Steve Moneghetti to bring you a range of 12 Week Training Plans to follow in the lead up to the 2017 Medibank Melbourne Marathon Festival. We’re also excited to provide our runners with the chance to get together and train at our ASICS Training Series.

Steve Moneghetti's Training Tips

Aussie marathon legend Steve Moneghetti is here to explain the half and full marathon training plans he has put together for you – follow these to help you achieve your goal on Sunday 15 October.

ASICS Training Series

Looking for more inspiration, or want to train with like-minded runners? The 10-week ASICS Training Series is designed to prepare runners for the half and full marathon distances at the Medibank Melbourne Marathon Festival. Commencing from Sunday 6th August 2017, there will be two weekly training sessions on Wednesdays and Sundays with expert running coaches to help you prepare for your big day.

Each session will feature 4 different run groups, to cater to varying goals and fitness abilities. Click here to view the schedule outlining the distance and pace for each race group. These sessions are free for anyone to join, and there’s no need to RSVP to attend

Wednesday Evening Training Sessions

Dates: 9th August – 11th October
Meeting Time: 6pm
Meeting Location: Janet Lady Clarke Rotunda, Linlithgow Ave, Melbourne

 

Sunday Morning Training Sessions

Dates: 6th August – 8th October
Meeting Time: 8am
Meeting Location: Fit441, 441 St Kilda Rd, Melbourne


Steve Moneghetti Training Plans

Thanks to 4-time Olympian and Australian running champion Steve Moneghetti for writing the marathon and half marathon programs for this year’s Medibank Melbourne Marathon and half marathon. Follow these 12-week training programs to help you achieve your goal on Sunday October 15.

Please consult your doctor before beginning any new exercise program.

All of the programs have a mixture of distance, speed and tempo sessions to get you to the finish line in the best possible shape. You’ll notice the tempo runs are based on a specific race pace, however feel free to alter your race pace depending on your desired goal. If you are unsure about your goal, I would suggest just sticking to the race paced mentioned throughout these programs.

It is important to push and challenge yourself throughout the program, however it is also important to take advantage of the recovery days so your body can rest and recuperate. Getting to the starting line on race day both physically prepared and mentally fresh will go a long way towards you achieving your goals.

Nothing changes unless you change something. Nothing worth achieving comes easy. You’ll need to challenge yourself, be resilient and get outside of your comfort zone throughout your training. There will be times when you can’t be bothered or feeling tired but getting over that initial hurdle through willpower will be vital to running.

Types of Training Sessions

The 12-week training diaries outlined for the marathon and half marathon contains numerous types of sessions.

Easy Runs

These sessions are all about getting the distance in the legs with little emphasis on the time taken (within reason of course). These sessions are generally the longer sessions of the week and the majority of times will be on a Sunday.

Tempo Runs

These sessions are based on running at a specific pace, generally at race pace (the average pace of your run on race day). These sessions are shorter in distance than the easy runs, however should be attempted at a greater intensity.

Fartlek Sessions

The Fartlek session have been included to improve the speed/endurance combination throughout your training. The Mona Fartlek, named after Steve Moneghetti are very prevalent throughout all the programs. Fartlek sessions include running at a faster speed followed by a recovery phase before gaining speed again. Incorporating Fartlek in your training is a great way to improve not just your speed but also your fitness levels.

Speed Sessions

For the more advanced programs, speed sessions have been incorporated through the 12 weeks. The theory behind the speed sessions is for the fact if you are unable to run 5kms faster, how can you run a marathon faster? Speed session can be completed on a professional race track, sports oval or the local park

Hill Sessions

Hill sessions are a fantastic way to build leg strength that will become vitally important in the back end of your marathon or half marathon race. Depending on where you live, finding a hill or the right type of hill can be a challenge. However, do what you can with what you’ve got.  These sessions will be challenging and intense but the feeling just after a tough hills session is as good as it gets post a run.

Be prepared to be challenged, be prepared to be tested but most of all be prepared to surprise yourself. Good luck, enjoy and remember the journey determines the destination.


Half Marathon Training Plan

This plan is designed to work for both beginners and runners at an intermediate level who are training for the Half Marathon at the Medibank Melbourne Marathon Festival. Pick which level you are training at according to your own personal goals, and select either the ‘beginner’ or ‘intermediate’ sessions accordingly each Saturday.

Half Marathon Training Plan - Beginner & Intermediate

Monday 24th

Easy run 2km

Tuesday 25th

Fartlek Session
1km Warm Up
3 x 500m Efforts with 500m slow jog in between
1km Warm Down

Wednesday 26th

Active Recovery

Thursday 27th

Fartlek Session
1km Warm Up
3 x1km Efforts with 500m slow jog in between
1km Warm Down

Friday 28th

Rest

Saturday 29th

Tempo Run
Intermediate: 3km @ 5.45min/km
Beginner: 3km @ 7min/km

Sunday 30th

Easy Run
6km

Monday 31st

Easy Run
2km

Tuesday 1st

Fartlek Session
1km Warm Up
4 x 500m Efforts with 500m slow jog in between
1km Warm Down

Wednesday 2nd

Active Recovery

Thursday 3rd

Fartlek Session
1km Warm Up
4 x1km Efforts with 500m slow jog in between
1km Warm Down

Friday 4th

Rest

Saturday 5th

Tempo Run
Intermediate: 4km @ 5.45min/km
Beginner: 4km @ 7min/km

Sunday 6th

Easy Run
8km

Monday 7th

Easy Run
3km

Tuesday 8th

Fartlek Session
2km Warm Up
6 x500m Efforts with 500m slow jog in between
2km Warm Down

Wednesday 9th

Active Recovery

Thursday 10th

Fartlek Session
2km Warm Up
6 x1km Efforts with 500m slow jog in between
2km Warm Down

Friday 11th

Rest

Saturday 12th

Tempo Run
Intermediate: 6km @ 5.45min/km
Beginner: 6km @ 7min/km

Sunday 13th

Easy Run
10km

Monday 14th

Easy Run
3km

Tuesday 15th

Fartlek Session
2km Warm Up
8 x500m Efforts with 500m slow jog in between
2km Warm Down

Wednesday 16th

Active Recovery

Thursday 17th

Fartlek Session
1km Warm Up
8 x1km Efforts with 500m slow jog in between
1km Warm Down

Friday 18th

Rest

Saturday 19th

Tempo Run
Intermediate: 6km @ 5.45min/km
Beginner: 6km @ 7min/km

Sunday 20th

Easy Run
12km

Monday 21st

Easy Run
4km

Tuesday 22nd

Mona Fartlek Session
1km Warm Up
20 mins Mona Fartlek
1km Warm Down

Mona Fartlek:
2x 90 secs on/ 90 secs off
4x 60 secs on/60 secs off
4x 30 secs on/30 secs off
4x 15 secs on/15 secs off

Wednesday 23rd

Active Recovery

Thursday 24th

Fartlek Session
2km Warm Up
8x 1km Efforts with 500m slow jog in between
2km Warm Down

Friday 25th

Rest

Saturday 26th

Tempo Run
Intermediate: 6km @ 5.45min/km
Beginner: 6km @ 7min/km

Sunday 27th

Easy Run
15km

Monday 28th

Easy Run
4km

Tuesday 29th

Mona Fartlek Session
1km Warm Up
20 mins Mona Fartlek
1km Warm Down

Mona Fartlek:
2x 90 secs on/ 90 secs off
4x 60 secs on/60 secs off
4x 30 secs on/30 secs off
4x 15 secs on/15 secs off

Wednesday 30th

Active Recovery

Thursday 31st

Fartlek Session
2km Warm Up
5 x 2km Efforts with 500m slow jog in between
2km Warm Down

Friday 1st

Rest

Saturday 2nd

Tempo Run
Intermediate: 8km @ 5.45min/km
Beginner: 8km @ 7min/km

Sunday 3rd

Easy run 15km

Monday 4th

Easy Run
5km

Tuesday 5th

Mona Fartlek Session
2km Warm Up
20 mins Mona Fartlek
2km Warm Down

Mona Fartlek:
2x 90 secs on/ 90 secs off
4x 60 secs on/60 secs off
4x 30 secs on/30 secs off
4x 15 secs on/15 secs off

Wednesday 6th

Active Recovery

Thursday 7th

Hills Session
2km Warm Up
4 x 250m Run
Jog back down hill
2km Warm Down

Friday 8th

Rest

Saturday 9th

Tempo Run
Intermediate: 10km  @ 5.45min/km
Beginner: 10km  @ 7min/km

Sunday 10th

Easy Run
15km

Monday 11th

Easy Run
5km

Tuesday 12th

Mona Fartlek Session
3km Warm Up
20 mins Mona Fartlek
3km Warm Down

Mona Fartlek:
2x 90 secs on/ 90 secs off
4x 60 secs on/60 secs off
4x 30 secs on/30 secs off
4x 15 secs on/15 secs off

Wednesday 13th

Active Recovery

Thursday 14th

Hills Session
3km Warm Up
6 x 250m Run
Jog back down hill
3km Warm Down

Friday 15th

Rest

Saturday 16th

Tempo Run
Intermediate: 10km @ 5.45min/km
Beginner: 10km @ 7min/km

Sunday 17th

Easy Run
18km

Monday 18th

Easy Run
5km

Tuesday 19th

Mona Fartlek Session
4km Warm Up
20 mins Mona Fartlek
4km Warm Down

Mona Fartlek:
2x 90 secs on/ 90 secs off
4x 60 secs on/60 secs off
4x 30 secs on/30 secs off
4x 15 secs on/15 secs off

Wednesday 20th

Active Recovery

Thursday 21st

Hills Session
4km Warm Up
8 x 250m Run
Jog back down hill
4km Warm Down

Friday 22nd

Rest

Saturday 23rd

Tempo Run
Intermediate: 8km  @ 5.45min/km
Beginner: 8km  @ 7min/km

Sunday 24th

Easy Run
20km

Monday 25th

Easy Run
4km

Tuesday 26th

Tempo Run
3km Warm Up
7km Run at Faster than Race Pace @ 5.30mins/km pace
3km Warm Down

Wednesday 27th

Active Recovery

Thursday 28th

Hills Session
3km Warm Up
6 x 250m Run
Jog back down hill
3km Warm Down

Friday 29th

Rest

Saturday 30th

Tempo Run
Intermediate: 8km @ 5.45min/km
Beginner: 8km @ 7min/km

Sunday 1st

Easy Run
16km

Monday 2nd

Easy Run
3km

Tuesday 3rd

Tempo Run
2km Warm Up
10km Run at Faster than Race Pace @ 5.30mins/km pace
2km Warm Down

Wednesday 4th

Active Recovery

Thursday 5th

Fartlek Session
2km Warm Up
4 x1km Efforts with 500m slow jog in between
2km Warm Down

Friday 6th

Rest

Saturday 7th

Easy Run
10km

Sunday 8th

Easy Run
12km

Monday 9th

Easy Run
2km

Tuesday 10th

Fartlek Session
2km Warm Up
4 x500m Efforts with 500m slow jog in between
2km Warm Down

Wednesday 11th

Active Recovery

Thursday 12th

Tempo Run
2km Warm Up
2km  Tempo Run @ 5.45mins/km pace
2km Warm Down

Friday 13th

Rest

Saturday 14th

Rest

Sunday 15th

Race Day

 

Click here for a printable PDF.


Beginner Marathon Training Plan

This plan is designed to work for  runners at a beginner level who are training for the Medibank Melbourne Marathon.

Marathon Training Plan - Beginner

Monday 24th July

Easy Run – 7km

Tuesday 25th July

2km Warm Up
5km Tempo Run @ 6.30mins/km pace
2km Warm Down

Wednesday 26th July

Active recovery

Thursday 27th July

Fartlek Session
2km Warm Up
3 x1km Efforts with 500m slow jog in between
2km Warm Down

Friday 28th July

Rest

Saturday 29th July

Easy run 7km

Sunday 30th July

Easy run 10km

Monday 31st July

Easy Run – 10km

Tuesday 1st August

2km Warm Up
5km Tempo Run @ 6.30min/km pace
2km Warm Down

Wednesday 2nd August

Active recovery

Thursday 3rd August

Fartlek Session
2km Warm Up
4 x1km Efforts with 500m slow jog in between
2km Warm Down

Friday 4th August

Rest

Saturday 5th August

Easy run 10km

Sunday 6th August

Easy run 12km

Monday 7th August

Easy Run – 10km

Tuesday 8th August

Tempo Run
2km Warm Up
7km Tempo Run @ 6.30mins/km pace
2km Warm Down

Wednesday 9th August

Active recovery

Thursday 10th August

Fartlek Session
2km Warm Up
5 x1km Efforts with 500m slow jog in between
2km Warm Down

Friday 11th August

Rest

Saturday 12th August

Easy run 10km

Sunday 13th August

Easy run 15km

Monday 14th August

Easy Run – 10km

Tuesday 15th August

Tempo Run
2km Warm Up
7km Tempo Run @ 6.30mins/km pace
2km Warm Down

Wednesday 16th August

Active recovery

Thursday 17th August

Fartlek Session
2km Warm Up
5 x1km Efforts with 500m slow jog in between
2km Warm Down

Friday 18th August

Rest

Saturday 19th August

Easy run 10km

Sunday 20th August

Easy run 18km

Monday 21st August

Easy run 12km

Tuesday 22nd August

Mona Fartlek Session
3km Warm Up
20 mins Mona Fartlek
3km Warm Down

Mona Fartlek:
2x 90 secs on/ 90 secs off
4x 60 secs on/60 secs off
4x 30 secs on/30 secs off
4x 15 secs on/15 secs off

Wednesday 23rd August

Active recovery

Thursday 24th August

Fartlek Session
3km Warm Up
6 x1km Efforts with 500m slow jog in between
3km Warm Down

Friday 25th August

Rest

Saturday 26th August

Tempo Run
10km @ 6.30 min/km pace

Sunday 27th August

Easy run 21 km

Monday 28th August

Easy run 12km

Tuesday 29th August

Mona Fartlek Session
4km Warm Up
20 mins Mona Fartlek
4km Warm Down

Mona Fartlek:
2x 90 secs on/ 90 secs off
4x 60 secs on/60 secs off
4x 30 secs on/30 secs off
4x 15 secs on/15 secs off

Wednesday 30th August

Active recovery

Thursday 31st August

Fartlek Session
4km Warm Up
6 x1km Efforts with 500m slow jog in between
4km Warm Down

Friday 1st September

Rest

Saturday 2nd September

Race Session
Race over 10km @ 6.30min/km

Sunday 3rd September

Easy run 24km

Monday 4th September

Easy Run 12km

Tuesday 5th September

Fartlek Session
4km Warm Up
6 x1km @ 6.00min/km with 500m slow jog in between
4km Warm Down

Wednesday 6th September

Active recovery

Thursday 7th September

Hills Session
4km Warm Up
6 x 300m Run
Jog back down hill
4km Warm Down

Friday 8th September

Rest

Saturday 9th September

Tempo Run
12km  Tempo Run @ 6.30mins/km pace

Sunday 10th September

Easy run 28km

Monday 11th September

Easy run 12km

Tuesday 12th September

Fartlek Session
4km Warm Up
6 x1km @ 6.00min/km with 500m slow jog in between
4km Warm Down

Wednesday 13th September

Active recovery

Thursday 14th September

Hills Session
4km Warm Up
6 x 300m Run
Jog back down hill
4km Warm Down

Friday 15th September

Rest

Saturday 16th September

Tempo Run
12km  Tempo Run @ 6.30mins/km pace

Sunday 17th September

Easy run 32 km

Monday 18th September

Easy run 12km

Tuesday 19th September

Mona Fartlek Session
4km Warm Up
20 mins Mona Fartlek
4km Warm Down

Mona Fartlek:
2x 90secs on/ 90 secs off
4x 60 secs on/60 secs off
4x 30 secs on/30secs off
4x 15secs on/15 secs off

Wednesday 20th September

Active recovery

Thursday 21st September

Fartlek Session
2km Warm Up
8 x1km Efforts with 500m slow jog in between
2km Warm Down

Friday 22nd September

Rest

Saturday 23rd September

Race Session
Race over 15km @ 6.30min/km

Sunday 24th September

Easy run 36km

Monday 25th September

Easy run 12km

Tuesday 26th September

Mona Fartlek Session
3km Warm Up
20 mins Mona Fartlek
3km Warm Down

Mona Fartlek:
2x 90secs on/ 90 secs off
4x 60 secs on/60 secs off
4x 30 secs on/30secs off
4x 15secs on/15 secs off

Wednesday 27th September

Active recovery

Thursday 28th September

Fartlek Session
4km Warm Up
6 x1km Efforts with 500m slow jog in between
4km Warm Down

Friday 29th September

Rest

Saturday 30th September

Tempo Run
12km  Tempo Run @ 6.30mins/km pace

Sunday 1st October

Easy run 24km

Monday 2nd October

Easy run 10km

Tuesday 3rd October

Fartlek Session
2km Warm Up
4 x1km @ 6.00min/km with 500m slow jog in between
2km Warm Down

Wednesday 4th October

Active recovery

Thursday 5th October

Hills Session
3km Warm Up
4 x 300m Run
Jog back down hill
3km Warm Down

Friday 6th October

Rest

Saturday 7th October

Tempo Run
8km  Tempo Run @ 6.30mins/km pace

Sunday 8th October

Easy run 15km

Monday 9th October

Easy Run 5 km

Tuesday 1oth October

Mona Fartlek Session
2km Warm Up
13 mins Mona Fartlek
2km Warm Down

Mona Fartlek:
2x 90 secs on/ 90 secs off
2x 60 secs on/60 secs off
2x 30 secs on/30secs off
2x 15 secs on/15 secs off

Wednesday 11th October

Active recovery

Thursday 12th October

Easy Run 5km

Friday 13th October

Rest

Saturday 14th October

Rest

Sunday 15th October

Race Day

 

Click here for a printable PDF.


Intermediate Marathon Training Plan

This plan is designed to work for  runners at an intermediate level who are training for the Medibank Melbourne Marathon.

Marathon Training Plan - Intermediate

Monday 24th

Easy Run
7km

Tuesday 25th

Mona Fartlek Session
2km Warm Up
20 mins Mona Fartlek
2km Warm Down

Mona Fartlek:
2x 90 secs on/ 90 secs off
4x 60 secs on/60 secs off
4x 30 secs on/30 secs off
4x 15 secs on/15 secs off

Wednesday 26th

Active Recovery

Thursday 27th

Track Session
2km Warm Up
4 x 400m Efforts with 200m slow jog in between
2km Warm Down

Friday 28th

Rest

Saturday 29th

Easy Run
7km

Sunday 30th

Easy Run 12km

Monday 31st

Easy Run
7km

Tuesday 1st

Mona Fartlek Session
2km Warm Up
20 mins Mona Fartlek
2km Warm Down

Mona Fartlek:
2x 90 secs on/ 90 secs off
4x 60 secs on/60 secs off
4x 30 secs on/30 secs off
4x 15 secs on/15 secs off

Wednesday 2nd

Active Recovery

Thursday 3rd

Track Session
2km Warm Up
4 x 400m Efforts with 200m slow jog in between
2km Warm Down

Friday 4th

Rest

Saturday 5th

Tempo Run
2km Warm Up
5km Tempo Run @ Race Pace (5.00mins/km)
2km Warm Down

Sunday 6th

Easy Run
1hr 20mins

Monday 7th

Easy Run
7km

Tuesday 8th

Mona Fartlek Session
2km Warm Up
20 mins Mona Fartlek
2km Warm Down

Mona Fartlek:
2x 90 secs on/ 90 secs off
4x 60 secs on/60 secs off
4x 30 secs on/30 secs off
4x 15 secs on/15 secs off

Wednesday 9th

Active Recovery

Thursday 10th

Track Session
2km Warm Up
6 x 400m Efforts with 200m slow jog in between
2km Warm Down

Friday 11th

Rest

Saturday 12th

Tempo Run
2km Warm Up
5km Tempo Run @ Race Pace (5.00mins/km)
2km Warm Down

Sunday 13th

Easy Run 1hr 30mins (morning)
&
5km Walk or 30 mins of Stretching (afternoon)

Monday 14th

Easy Run
10km

Tuesday 15th

Fartlek Session
2km Warm Up
4 x1km Efforts @ 5.00min/km with 500m slow jog in between
2km Warm Down

Wednesday 16th

Active Recovery

Thursday 17th

Track Session
3km Warm Up
6 x 400m Efforts (T2) with 200m slow jog in between
3km Warm Down

Friday 18th

Rest

Saturday 19th

Hills Session
3km Warm Up
5km of Hills
3km Warm Down

Sunday 20th

Easy Run 1hr 45mins (morning)
&
5km Walk or 30 mins of Stretching (afternoon)

Monday 21st

Easy Run
10km

Tuesday 22nd

Mona Fartlek Session
3km Warm Up
20 mins Mona Fartlek
3km Warm Down

Mona Fartlek:
2x 90 secs on/ 90 secs off
4x 60 secs on/60 secs off
4x 30 secs on/30 secs off
4x 15 secs on/15 secs off

Wednesday 23rd

Active Recovery

Thursday 24th

Track Session
3km Warm Up
8 x 400m Efforts (T2) with 200m slow jog in between
3km Warm Down

Friday 25th

Rest

Saturday 26th

Tempo Run
3km Warm Up
7km Tempo Run @ Race Pace (5.00mins/km)
3km Warm Down

Sunday 27th

Easy Run 2hrs (morning)
&
5km Walk or 30 mins Stretching (afternoon)

Monday 28th

Easy Run
12km

Tuesday 29th

Fartlek Session
3km Warm Up
6 x1km @ 5.00min/km with 500m slow jog in between
3km Warm Down

Wednesday 30th

Active Recovery

Thursday 31st

Track Session
3km Warm Up
8x 400m Efforts (T2) with 200m slow jog in between
3km Warm Down

Friday 1st

Rest

Saturday 2nd

Hills Session
3km Warm Up
6km of Hills
3km Warm Down

Sunday 3rd

Easy Run
2hrs 15mins (morning)
&
5km Walk & 30 mins of Stretching (afternoon)

Monday 4th

Easy Run
12km

Tuesday 5th

Mona Fartlek Session
4km Warm Up
20 mins Mona Fartlek
4km Warm Down

Mona Fartlek:
2x 90secs on/ 90 secs off
4x 60 secs on/60 secs off
4x 30 secs on/30secs off
4x 15secs on/15 secs off

Wednesday 6th

Active Recovery

Thursday 7th

Track Session
4km Warm Up
8x 400m Efforts with 200m slow jog in between
3km Warm Down

Friday 8th

Rest

Saturday 9th

Tempo Run
3km Warm Up
10km  Tempo Run @ Race Pace (5.00mins/km)
3km Warm Down

Sunday 10th

Easy Run
2hrs 30 mins (morning)
&
5km Walk  & 30 mins of Stretching (afternoon)

Monday 11th

Easy Run
14km

Tuesday 12th

Fartlek Session
4km Warm Up
6x 1km @ Race Pace with 500m slow jog in between
4km Warm Down

Wednesday 13th

Active Recovery

Thursday 14th

Track Session
4km Warm Up
8x 400m Efforts (T2) with 200m slow jog in between
4km Warm Down

Friday 15th

Rest

Saturday 16th

Hills Session
4km Warm Up
8km of Hills
4km Warm Down

Sunday 17th

Easy Run
2hrs 45mins (morning)
&
5km Walk & 30 mins of Stretching (afternoon)

Monday 18th

Easy Run
14km

Tuesday 19th

Mona Fartlek Session
4km Warm Up
20 mins Mona Fartlek
4km Warm Down

Mona Fartlek:
2x 90secs on/ 90 secs off
4x 60 secs on/60 secs off
4x 30 secs on/30secs off
4x 15secs on/15 secs off

Wednesday 20th

Active Recovery

Thursday 21st

Track Session
4km Warm Up
8 x400m Efforts (T2) with 200m slow jog in between
4km Warm Down

Friday 22nd

Rest

Saturday 23rd

Easy Run
12km

Sunday 24th

Easy Run
3hrs (morning)
&
5km Walk & 30 mins of Stretching (afternoon)

Monday 25th

Easy Run
14km

Tuesday 26th

Fartlek Session
4km Warm Up
6 x1km @ Race Pace 5.00min/km with 500m slow jog in between
4km Warm Down

Wednesday 27th

Active Recovery

Thursday 28th

Hills Session
4km Warm Up
8km of Hills
4km Warm Down

Friday 29th

Rest

Saturday 30th

Tempo Run
2km Warm Up
15km  Tempo Run @ 5.00mins/km pace
2km Warm Down

Sunday 1st

Easy Run
2hrs (morning)
&
5km Walk & 30 mins of Stretching (afternoon)

Monday 2nd

Easy Run
10km

Tuesday 3rd

Fartlek Session
3km Warm Up
4 x1km @ Race Pace 5.00min/km with 500m slow jog in between
3km Warm Down

Wednesday 4th

Active Recovery

Thursday 5th

Easy Run
10km

Friday 6th

Rest

Saturday 7th

Tempo Run
2km Warm Up
10km  Tempo Run @ Race Pace 5.00mins/km pace
2km Warm Down

Sunday 8th

Easy Run
1hr 30mins

Monday 9th

Easy Run
8km

Tuesday 10th

Mona Fartlek Session
2km Warm Up
10 min Mona Fartlek
2km Warm Down

Mona Fartlek:
1x 90secs on/ 90 secs off
2x 60 secs on/60 secs off
2x 30 secs on/30secs off
2x 15secs on/15 secs off

Wednesday 11th

Rest

Thursday 12th

Easy Run
4km

Friday 13th

Rest

Saturday 14th

Easy Run
20 min Jog

Sunday 15th

Race Day

 

Click here for a printable PDF.


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