Training
Date: | Day: | Novice: | Intermediate: | Advanced: |
21/10/2019 | Mon | Cross | Cross | 5k run |
22/10/2019 | Tue | 5k run | 5k run | 30 tempo |
23/10/2019 | Wed | 5k run | 8k run | 5k run |
24/10/2019 | Thu | 5k run | 5k run | 3 x 800 |
25/10/2019 | Fri | 5k or cross | Rest | Rest |
26/10/2019 | Sat | Rest | 8k pace | 8k pace |
27/10/2019 | Sun | 10km | 16km | 16km |
28/10/2019 | Mon | Cross | Cross | 5k run |
29/10/2019 | Tue | 5k run | 5k run | 5k pace |
30/10/2019 | Wed | 5k run | 8k run | 5k run |
31/10/2019 | Thu | 5k run | 5k run | 3 x hill |
1/11/2019 | Fri | 5k or cross | Rest | Rest |
2/11/2019 | Sat | Rest | 8k run | 8k run |
3/11/2019 | Sun | 12km | 18km | 18km |
4/11/2019 | Mon | Cross | Cross | 5k run |
5/11/2019 | Tue | 5k run | 5k run | 30 tempo |
6/11/2019 | Wed | 6k run | 10k run | 5k run |
7/11/2019 | Thu | 5k run | 5k run | 4 x hill |
8/11/2019 | Fri | 5k or cross | Rest | Rest |
9/11/2019 | Sat | Rest | 10k pace | 10k pace |
10/11/2019 | Sun | 8k run | 13km | 13km |
11/11/2019 | Mon | Cross | Cross | 5k run |
12/11/2019 | Tue | 5k run | 5k run | 35 tempo |
13/11/2019 | Wed | 7k run | 10k run | 5k run |
14/11/2019 | Thu | 5k run | 5k run | 4 x 800 |
15/11/2019 | Fri | 5k or cross | Rest | Rest |
16/11/2019 | Sat | Rest | 10k pace | 10k pace |
17/11/2019 | Sun | 15km | 21km | 21km |
18/11/2019 | Mon | Cross | Cross | 5k run |
19/11/2019 | Tue | 5k run | 5k run | 5k pace |
20/11/2019 | Wed | 8k run | 11k run | 5k run |
21/11/2019 | Thu | 5k run | 5k run | 5 x hill |
22/11/2019 | Fri | 5k or cross | Rest | Rest |
23/11/2019 | Sat | Rest | 11k run | 11k run |
24/11/2019 | Sun | 16km | 22km | 22km |
25/11/2019 | Mon | Cross | Cross | 5k run |
26/11/2019 | Tue | 5k run | 5k run | 35 tempo |
27/11/2019 | Wed | 8k run | 11k run | 5k run |
28/11/2019 | Thu | 5k run | 5k run | 5 x 800 |
29/11/2019 | Fri | 5k or cross | Rest | Rest |
30/11/2019 | Sat | Rest | 11k pace | 11k pace |
1/12/2019 | Sun | 12km | 16km | 16km |
2/12/2019 | Mon | Cross | Cross | 5k run |
3/12/2019 | Tue | 5k run | 6k run | 40 tempo |
4/12/2019 | Wed | 10k run | 13k run | 6k run |
5/12/2019 | Thu | 5k run | 6k run | 5 x hill |
6/12/2019 | Fri | 5k or cross | Rest | Rest |
7/12/2019 | Sat | Rest | 13k pace | 13k pace |
8/12/2019 | Sun | 20km | 26km | 26km |
9/12/2019 | Mon | Cross | Cross | 5k run |
10/12/2019 | Tue | 5k run | 6k run | 5k pace |
11/12/2019 | Wed | 10k run | 13k run | 6k run |
12/12/2019 | Thu | 5k run | 6k run | 5 x 800 |
13/12/2019 | Fri | 5k or cross | Rest | Rest |
14/12/2019 | Sat | Rest | 13k run | 13k run |
15/12/2019 | Sun | 16km | 27km | 27km |
16/12/2019 | Mon | Rest | Cross | 6k run |
17/12/2019 | Tue | 5k run | 6k run | 40 tempo |
18/12/2019 | Wed | 12k run | 15k run | 6k run |
19/12/2019 | Thu | 6k run | 6k run | 6 x hill |
20/12/2019 | Fri | 5k or cross | Rest | Rest |
21/12/2019 | Sat | Rest | Rest | Rest |
22/12/2019 | Sun | Half Marathon | Half Marathon | Half Marathon |
23/12/2019 | Mon | Cross | Cross | 5k run |
24/12/2019 | Tue | 5k run | 6k run | 45 tempo |
25/12/2019 | Wed | 12k run | 15k run | 6k run |
26/12/2019 | Thu | 6k run | 6k run | 6 x 800 |
27/12/2019 | Fri | 5k or cross | Rest | Rest |
28/12/2019 | Sat | Rest | 15k pace | 15k pace |
29/12/2019 | Sun | 24km | 30km | 30km |
30/12/2019 | Mon | Cross | Cross | 6k run |
31/12/2019 | Tue | 6k run | 8k run | 6k pace |
1/01/2020 | Wed | 13k run | 16k run | 8k run |
2/01/2020 | Thu | 6k run | 8k run | 6 x hill |
3/01/2020 | Fri | 5k or cross | Rest | Rest |
4/01/2020 | Sat | Rest | 16k run | 16k run |
5/01/2020 | Sun | 26km | 32km | 32km |
6/01/2020 | Mon | Cross | Cross | 6k run |
7/01/2020 | Tue | 6k run | 8k run | 45 tempo |
8/01/2020 | Wed | 13k run | 10k run | 8k run |
9/01/2020 | Thu | 8k run | 8k run | 7 x 800 |
10/01/2020 | Fri | 5k or cross | Rest | Rest |
11/01/2020 | Sat | Rest | 10k pace | 10k pace |
12/01/2020 | Sun | 19km | 19km | 19km |
13/01/2020 | Mon | Cross | Cross | 6k run |
14/01/2020 | Tue | 6k run | 8k run | 50 tempo |
15/01/2020 | Wed | 14k run | 16k run | 8k run |
16/01/2020 | Thu | 8k run | 8k run | 7 x hill |
17/01/2020 | Fri | 5k or cross | Rest | Rest |
18/01/2020 | Sat | Rest | 16k pace | 16k pace |
19/01/2020 | Sun | 30km | 32km | 36km |
20/01/2020 | Mon | Cross | Cross | 8k run |
21/01/2020 | Tue | 8k run | 8k run | 8k pace |
22/01/2020 | Wed | 15k run | 10k run | 8k run |
23/01/2020 | Thu | 8k run | 8k run | 7 x 800 |
24/01/2020 | Fri | 5k or cross | Rest | Rest |
25/01/2020 | Sat | Rest | 10k run | 10k run |
26/01/2020 | Sun | 16km | 19km | 19km |
27/01/2020 | Mon | Cross | Cross | 8k run |
28/01/2020 | Tue | 8k run | 8k run | 40 tempo |
29/01/2020 | Wed | 16k run | 16k run | 8k run |
30/01/2020 | Thu | 8k run | 8k run | 7 x hill |
31/01/2020 | Fri | 5k or cross | Rest | Rest |
1/02/2020 | Sat | Rest | 16k pace | 16k pace |
2/02/2020 | Sun | 32km | 32km | 32km (40km) |
3/02/2020 | Mon | Cross | Cross | 8k run |
4/02/2020 | Tue | 8k run | 8k run | 30 tempo |
5/02/2020 | Wed | 12k run | 13k run | 8k run |
6/02/2020 | Thu | 6k run | 8k run | 6 x 800 |
7/02/2020 | Fri | 5k or cross | Rest | Rest |
8/02/2020 | Sat | Rest | 6k pace | 6k pace |
9/02/2020 | Sun | 19km | 19km | 19km |
10/02/2020 | Mon | Cross | Cross | 6k run |
11/02/2020 | Tue | 6k run | 6k run | 6k pace |
12/02/2020 | Wed | 10k run | 10k run | 6k run |
13/02/2020 | Thu | 5k run | 5k run | 5k hard run |
14/02/2020 | Fri | 5k or cross | Rest | Rest |
15/02/2020 | Sat | Rest | 6k run | 6k run |
16/02/2020 | Sun | City 2 City 10km HARD (Albury / Wodonga) | City 2 City 10km HARD (Albury / Wodonga) | City 2 City 10km HARD (Albury / Wodonga) |
17/02/2020 | Mon | Cross | Cross | 5k run |
18/02/2020 | Tue | 5k run | 5k run | 4 x 400 |
19/02/2020 | Wed | 6k run | 6k run | 5k run |
20/02/2020 | Thu | 3k run | Rest | Rest |
21/02/2020 | Fri | Rest | Rest | Rest |
22/02/2020 | Sat | Rest | 3k run | 3k run |
23/02/2020 | Sun | 2020 Wangaratta Marathon | 2020 Wangaratta Marathon | 2020 Wangaratta Marathon |

Date: | Day: | Novice: | Intermediate: | Advanced: |
2/12/2019 | Mon | Stretch & strengthen | Stretch & strengthen | 5k & strength |
3/12/2019 | Tue | 5k run | 5k run | 40 tempo |
4/12/2019 | Wed | 3k run | 5 x 400 5-K pace | 5k run + strength |
5/12/2019 | Thu | 5k run + strength | 5k run + strength | 5 x hill |
6/12/2019 | Fri | Rest | Rest | Rest |
7/12/2019 | Sat | Cross | 5k run | 5k run |
8/12/2019 | Sun | 6km | 6km | 15km (hard last 1/3) |
9/12/2019 | Mon | Stretch & strengthen | Stretch & strengthen | 5k & strength |
10/12/2019 | Tue | 5k run | 5k run | 40 tempo |
11/12/2019 | Wed | 3k run | 30 tempo | 5k run + strength |
12/12/2019 | Thu | 5k run + strength | 5k run + strength | 5 x 800 |
13/12/2019 | Fri | Rest | Rest | Rest |
14/12/2019 | Sat | Cross | 5k run | 5k run |
15/12/2019 | Sun | 7km | 10k pace | 15km |
16/12/2019 | Mon | Stretch & strengthen | Stretch & strengthen | 5k & strength |
17/12/2019 | Tue | 6k run | 6k run | 30 tempo |
18/12/2019 | Wed | 3k run | 6 x 400 5-K pace | 5k run + strength |
19/12/2019 | Thu | 5k run + strength | 5k run + strength | 6 x hill |
20/12/2019 | Fri | Rest | Rest | Rest |
21/12/2019 | Sat | Cross | Rest | Rest |
22/12/2019 | Sun | 8km | 5k race | 5k race |
23/12/2019 | Mon | Stretch & strengthen | Stretch & strengthen | 5k & strength |
24/12/2019 | Tue | 6k run | 6k run | 40 tempo |
25/12/2019 | Wed | 4k run | 35 tempo | 5k run + strength |
26/12/2019 | Thu | 5k run + strength | 5k run + strength | 6 x 800 |
27/12/2019 | Fri | Rest | Rest | Rest |
28/12/2019 | Sat | Cross | 5k run | 5k run |
29/12/2019 | Sun | 9km | 12km | 15km (hard last 1/3) |
30/12/2019 | Mon | Stretch & strengthen | Stretch & strengthen | 5k & strength |
31/12/2019 | Tue | 6k run | 6k run | 50 tempo |
1/01/2020 | Wed | 4k run | 7 x 400 5-K pace | 5k run + strength |
2/01/2020 | Thu | 5k run + strength | 5k run + strength | 6 x hill |
3/01/2020 | Fri | Rest | Rest | Rest |
4/01/2020 | Sat | Cross | 5k pace | 5k pace |
5/01/2020 | Sun | 10km | 13km | 15km |
6/01/2020 | Mon | Stretch & strengthen | Stretch & strengthen | 5k & strength |
7/01/2020 | Tue | 6k run | 6k run | 30 tempo |
8/01/2020 | Wed | 4k run | 40 tempo | 5k run + strength |
9/01/2020 | Thu | 5k run + strength | 5k run + strength | 7 x 800 |
10/01/2020 | Fri | Rest or easy 5k | Rest or easy 5k | Rest or easy 5k |
11/01/2020 | Sat | Cross | Rest | Rest |
12/01/2020 | Sun | 5k race | 10k race | 10k race |
13/01/2020 | Mon | Stretch & strengthen | Stretch & strengthen | 5k & strength |
14/01/2020 | Tue | 7k run | 7k run | 50 tempo |
15/01/2020 | Wed | 5k run | 8 x 400 5-K pace | 5k run + strength |
16/01/2020 | Thu | 5k run + strength | 5k run + strength | 7 x hill |
17/01/2020 | Fri | Rest | Rest | Rest |
18/01/2020 | Sat | Cross | 6k pace | 6k pace |
19/01/2020 | Sun | 12km | 15km | 16km (hard last 1/3) |
20/01/2020 | Mon | Stretch & strengthen | Stretch & strengthen | 5k & strength |
21/01/2020 | Tue | 7k run | 7k run | 50 tempo |
22/01/2020 | Wed | 5k run | 40 tempo | 5k run + strength |
23/01/2020 | Thu | 5k run + strength | 5k run + strength | 7 x 800 |
24/01/2020 | Fri | Rest | Rest | Rest |
25/01/2020 | Sat | Cross | 8k pace | 8k pace |
26/01/2020 | Sun | 13km | 16km | 16km |
27/01/2020 | Mon | Stretch & strengthen | Stretch & strengthen | 5k & strength |
28/01/2020 | Tue | 8k run | 8k run | 30 tempo |
29/01/2020 | Wed | 5k run | 9 x 400 5-K pace | 5k run + strength |
30/01/2020 | Thu | 5k run + strength | 5k run + strength | 7 x hill |
31/01/2020 | Fri | Rest or easy 5k | Rest or easy 5k | Rest or easy 5k |
1/02/2020 | Sat | Rest | Rest | Rest |
2/02/2020 | Sun | 10k race | 15km race | 15km race |
3/02/2020 | Mon | Stretch & strengthen | Stretch & strengthen | 5k & strength |
4/02/2020 | Tue | 8k run | 8k run | 60 tempo |
5/02/2020 | Wed | 5k run | 45 min tempo | 5k run + strength |
6/02/2020 | Thu | 5k run + strength | 5k run + strength | 6 x 800 |
7/02/2020 | Fri | Rest | Rest | Rest |
8/02/2020 | Sat | Cross | 8k pace | 8k pace |
9/02/2020 | Sun | 15km | 16km | 20km (hard last 1/3) |
10/02/2020 | Mon | Stretch & strengthen | Stretch & strengthen | 5k & strength |
11/02/2020 | Tue | 8k run | 8k run | 5k run + strength |
12/02/2020 | Wed | 5k run | 10 x 400 @5k pace | 10 x 400 @5k pace |
13/02/2020 | Thu | 5k run + strength | 5k run + strength | 5k hard run |
14/02/2020 | Fri | Rest | Rest | Rest |
15/02/2020 | Sat | Cross | 5k pace | 5k pace |
16/02/2020 | Sun | 10km (5km hard) | 10km (5km race pace) | 10km race pace |
17/02/2020 | Mon | Cross | Cross | 5k run |
18/02/2020 | Tue | 5k run | 5k run | 6 x 400 @5k pace |
19/02/2020 | Wed | 30 min tempo | 30 min tempo | 5k easy run |
20/02/2020 | Thu | 3k run | 3k run | 30 tempo |
21/02/2020 | Fri | Rest | Rest | Rest |
22/02/2020 | Sat | Rest | Rest | Rest |
23/02/2020 | Sun | Wangaratta Half Marathon | Wangaratta Half Marathon | Wangaratta Half Marathon |

Date: | Day: | Novice: | Intermediate: | Advanced: | Walkers: |
30/12/2019 | Mon | stretch & strength | 5k run + strength | 5k run + strength | Rest |
31/12/2019 | Tue | 3km run + strength | 5k run + strength | 5k run + strength | 20 min walk |
1/01/2020 | Wed | 30 min cross | 30 min tempo run | 30 min tempo run | Rest |
2/01/2020 | Thu | 3km run | 5k run | 6 x 400 @1500m pace | 20 min walk |
3/01/2020 | Fri | Rest | Rest | Rest or 5k | Rest |
4/01/2020 | Sat | 40 min cross | 60 min cross | 8km total, 2k pace | 30 min walk |
5/01/2020 | Sun | 5km run | 6.5km run | 10km run | 40 min walk |
6/01/2020 | Mon | stretch & strength | 5k run + strength | 5k run + strength | Rest |
7/01/2020 | Tue | 3km run + strength | 6.5km run + strength | 6.5km run + strength | 25 min walk |
8/01/2020 | Wed | 30 min cross | 8 x 400 @ 5k pace | 40 min tempo run | 30 min cross |
9/01/2020 | Thu | 4km run | 5.5km run | 7 x 400 @1500m pace | 25 min walk |
10/01/2020 | Fri | Rest | Rest | Rest or 5k | Rest |
11/01/2020 | Sat | 40 min cross | 60 min cross | 8km total, 2k pace | 35 min walk |
12/01/2020 | Sun | 6km run | 8km run | 12km run | 60 min walk |
13/01/2020 | Mon | stretch & strength | 5k run + strength | 5k run + strength | Rest |
14/01/2020 | Tue | 3km run + strength | 5k run + strength | 8km run + strength | 30 min walk |
15/01/2020 | Wed | 30 min cross | 40 min tempo run | 50 min tempo run | 30 min cross |
16/01/2020 | Thu | 4km run | 6.5km run | 8 x 400 @1500m pace | 30 min walk |
17/01/2020 | Fri | Rest | Rest | Rest or 5k | Rest |
18/01/2020 | Sat | 50 min cross | 60 min cross | 8km total, 3k pace | 40 min walk |
19/01/2020 | Sun | 6.5km run | 10km run | 12km run (3/1) | 60 min walk |
20/01/2020 | Mon | stretch & strength | 5k run + strength | 5k run + strength | Rest |
21/01/2020 | Tue | 3km run + strength | 6.5km run + strength | 5k run + strength | 35 min walk |
22/01/2020 | Wed | 30 min cross | 9 x 400 @ 5k pace | 30 min tempo run | 30 min cross |
23/01/2020 | Thu | 5km run | 7km run | 9 x 400 @1500m pace | 35 min walk |
24/01/2020 | Fri | Rest | 2 m run | Rest or 5k | Rest |
25/01/2020 | Sat | 50 min cross | Rest | Rest | 45 min walk |
26/01/2020 | Sun | 6.5km run | 5-K Race | 5-K Race | 70 min walk |
27/01/2020 | Mon | stretch & strength | 5k run + strength | 5k run + strength | Rest |
28/01/2020 | Tue | 3km run + strength | 5k run + strength | 10km run + strength | 40 min walk |
29/01/2020 | Wed | 40 min cross | 40 min tempo run | 50 min tempo run | 30 min cross |
30/01/2020 | Thu | 5km run | 8km run | 10 x 400 @1500m pace | 40 min walk |
31/01/2020 | Fri | Rest | Rest | Rest or 5k | Rest |
1/02/2020 | Sat | 60 min cross | 60 min cross | 10km total, 3 pace | 50 min walk |
2/02/2020 | Sun | 7km run | 10km run | 12km run (3/1) | 80 min walk |
3/02/2020 | Mon | stretch & strength | 5k run + strength | 5k run + strength | Rest |
4/02/2020 | Tue | 3km run + strength | 6.5km run + strength | 5k run + strength | 40 min walk |
5/02/2020 | Wed | 40 min cross | 10 x 400 @ 5k pace | 30 min tempo run | 30 min cross |
6/02/2020 | Thu | 5km run | 9km run | 11 x 400 @1500m pace | 40 min walk |
7/02/2020 | Fri | Rest | Rest | Rest or 5k | Rest |
8/02/2020 | Sat | 60 min cross | 60 min cross | Rest | 60 min walk |
9/02/2020 | Sun | 8km run | 12km run | 8-K Race | 90 min walk |
10/02/2020 | Mon | stretch & strength | 5k run + strength | 5k run + strength | Rest |
11/02/2020 | Tue | 3km run + strength | 6.5km run + strength | 10km run + strength | 40 min walk |
12/02/2020 | Wed | 40 min cross | 50 min tempo run | 60 min tempo run | 30 min cross |
13/02/2020 | Thu | 5km run | 5k hard run | 5k hard run | 40 min walk |
14/02/2020 | Fri | Rest | Rest | Rest or 5k | Rest |
15/02/2020 | Sat | 60 min cross | 60 min cross | 10km total, 3 pace | 60 min walk |
16/02/2020 | Sun | 8km run | 12km run | 16km run (3/1) | 90 min walk |
17/02/2020 | Mon | stretch & strength | 5k run + strength | 5k run + strength | Rest |
18/02/2020 | Tue | 3km run | Up to 5k sensible | 6 x 400 @1500m pace | 30 min walk |
19/02/2020 | Wed | 30 min cross | 5 x 400 @ 5k pace | 30 min tempo run | Rest |
20/02/2020 | Thu | 5km run | 5k run | 5k run | 30 min walk |
21/02/2020 | Fri | Rest | Rest | Rest or up to 5k sensible | Rest |
22/02/2020 | Sat | Rest | Rest | Rest | Rest |
23/02/2020 | Sun | 2020 Wangaratta Fun Run & walk | 2020 Wangaratta Fun Run & walk | 2020 Wangaratta Fun Run & walk | 2020 Wangaratta Fun Run & walk |
Date: | Day: | Novice: | Intermediate: | Advanced: | Walkers: |
30/12/2019 | Mon | Rest, stretch or strength | Rest, stretch or strength | 5k run, stretch & strength | Rest |
31/12/2019 | Tue | 2km run + strength | 5km run | 30 min tempo run | 15 min walk |
1/01/2020 | Wed | Rest or up to 30 mins cross | 5km run or 60 min cross | Rest, easy 5k or 60 min cross | Rest |
2/01/2020 | Thu | 15 min run / walk | 25 min tempo run | 5 x 400 | 15 min walk |
3/01/2020 | Fri | Rest | Rest | Rest or 5k | Rest |
4/01/2020 | Sat | 2km run | 6km run | 6km fast | 20 min walk |
5/01/2020 | Sun | 30 min walk | 8km run | 60 min run | 30 min walk |
6/01/2020 | Mon | Rest, stretch or strength | Rest, stretch or strength | 5k run, stretch & strength | Rest |
7/01/2020 | Tue | 2km run + strength | 5km run | 30 min tempo run | 15 min walk |
8/01/2020 | Wed | Rest or up to 30 mins cross | 5km run or 60 min cross | Rest, easy 5k or 60 min cross | Rest |
9/01/2020 | Thu | 15 min run / walk | 5 x 400 @ 1500m pace | 6 x 400 | 15 min walk |
10/01/2020 | Fri | Rest | Rest | Rest or 5k | Rest |
11/01/2020 | Sat | 2.5km run | 6km run | 7km fast | 30 min walk |
12/01/2020 | Sun | 35 min walk | 8km run | 60 min run | 35 min walk |
13/01/2020 | Mon | Rest, stretch or strength | Rest, stretch or strength | 5k run, stretch & strength | Rest |
14/01/2020 | Tue | 2km run + strength | 5km run | 35 min tempo run | 20 min walk |
15/01/2020 | Wed | Rest or up to 30 mins cross | 5km run or 60 min cross | Rest, easy 5k or 60 min cross | Rest or 20 min cross |
16/01/2020 | Thu | 20 min run / walk | 30 min tempo run | 8 x 200 | 20 min walk |
17/01/2020 | Fri | Rest | Rest | Rest or 5k | Rest |
18/01/2020 | Sat | 3km run | 7km run | 8km fast | 30 min walk |
19/01/2020 | Sun | 40 min walk | 10km run | 65 min run | 40 min walk |
20/01/2020 | Mon | Rest, stretch or strength | Rest, stretch or strength | 5k run, stretch & strength | Rest |
21/01/2020 | Tue | 2km run + strength | 5km run | 35 min tempo run | 20 min walk |
22/01/2020 | Wed | Rest or up to 30 mins cross | 5km run or 60 min cross | Rest, easy 5k or 60 min cross | Rest or 30 min cross |
23/01/2020 | Thu | 20 min run / walk | 6 x 400 @ 1500m pace | 7 x 400 | 20 min walk |
24/01/2020 | Fri | Rest | 2 m run | Rest or 5k | Rest |
25/01/2020 | Sat | 3.5 km run | Rest | Rest | 35 min walk |
26/01/2020 | Sun | 45 min walk | 5-K Test | 5-K Test | 45 min walk |
27/01/2020 | Mon | Rest, stretch or strength | Rest, stretch or strength | 5k run, stretch & strength | Rest |
28/01/2020 | Tue | 2km run + strength | 5km run | 40 min tempo run | 25 min walk |
29/01/2020 | Wed | Rest or up to 30 mins cross | 5km run or 60 min cross | Rest, easy 5k or 60 min cross | Rest or 30 min cross |
30/01/2020 | Thu | 25 min run / walk | 35 min tempo run | 10 x 400 @1500m pace | 25 min walk |
31/01/2020 | Fri | Rest | Rest | Rest or 5k | Rest |
1/02/2020 | Sat | 4km run | 7km run | 9km fast | 35 min walk |
2/02/2020 | Sun | 50 min walk | 10km run | 75 min run | 50 min walk |
3/02/2020 | Mon | Rest, stretch or strength | Rest, stretch or strength | 5k run, stretch & strength | Rest |
4/02/2020 | Tue | 2km run + strength | 5km run | 40 min tempo run | 25 min walk |
5/02/2020 | Wed | Rest or up to 30 mins cross | 5km run or 60 min cross | Rest, easy 5k or 60 min cross | Rest or 30 min cross |
6/02/2020 | Thu | 25 min run / walk | 7 x 400 @ 1500m pace | 8 x 400 | 25 min walk |
7/02/2020 | Fri | Rest | Rest | Rest or 5k | Rest |
8/02/2020 | Sat | 4.5km run | 8km run | 10km fast | 40 min walk |
9/02/2020 | Sun | 55 min walk | 11km run | 80 min run | 55 min walk |
10/02/2020 | Mon | Rest, stretch or strength | Rest, stretch or strength | 5k run, stretch & strength | Rest |
11/02/2020 | Tue | 2km run + strength | 5km run | 45 min tempo run | 30 min walk |
12/02/2020 | Wed | Rest or up to 30 mins cross | 5km run or 60 min cross | Rest, easy 5k or 60 min cross | Rest or 30 min cross |
13/02/2020 | Thu | 30 min run / walk | 5k hard run | 5k hard run | 30 min walk |
14/02/2020 | Fri | Rest | Rest | Rest or 5k | Rest |
15/02/2020 | Sat | 4km run | 8km run | 10km fast | 40 min walk |
16/02/2020 | Sun | 60 min walk | 11km run | 60 min run | 60 min walk |
17/02/2020 | Mon | Rest | Rest | Rest | Rest |
18/02/2020 | Tue | 5km run | 6 x 400 @ 1500m pace | 6 x 200 @1500m pace | 30 min walk |
19/02/2020 | Wed | Rest | 5km run or 60 min cross | 30 min tempo run | Rest |
20/02/2020 | Thu | 3km run | 3km run, last km hard | Rest or up to easy 5km | 30 min walk |
21/02/2020 | Fri | Rest | Rest | Rest | Rest |
22/02/2020 | Sat | Rest | Rest | Rest | Rest |
23/02/2020 | Sun | 2020 Wangaratta Fun Run & walk | 2020 Wangaratta Fun Run & walk | 2020 Wangaratta Fun Run & walk | 2020 Wangaratta Fun Run & walk |
Intervals (eg 8 x 800) - 800m repetitions with sufficient rest between each repetition to feel "recovered". Often the rest period is equal to the time it takes to complete the interval for experienced runners (or a little shorter), possibly a little longer for novices or less fit runners. Intervals can be either equal intensity (which might see the later ones being a bit slower) or equal pace (with increasing intensity). Different "experts" suggest different approaches, so each athlete should consider an approach that works best for them. Run a gentle 1 - 2km pre and post an interval workout.
Hill - Generally an "interval" up hill followed by an easy jog and rest back down to the start. Hill repeats can be time based or distance based. The hill itself should be steep enough that running up it is a real effort, but not so steep that you need to walk by the end or that your running is so slow you feel like you could walk faster. If using distance as a measure, make the reps about the same length as any "normal" intervals that you're currently doing in and around that time of your training plan. Run a gentle 1 - 2km on the flat pre and post a hill workout.
Pace - Your goal marathon pace. Run a gentle 1 - 2km pre and post a pace workout.
Cross - Any moderately strenuous activity that is not running. Cycling, swimming, rollerblading, skiing are all good choices. Keep cross training sessions greater than 30 minutes but under an hour so that you gain some "recharge" during those days and also recover from strenuous longer runs.
Stretching - Stretching is generally regarded as helpful for endurance athletes. Below is an attachment of various stretches that allow the main muscle groups used by runners to be engaged as a part of their training. It is advised to warm-up before stretching, and as with any exercise consult a medical professional if you have pain or are unsure of whether or not stretching will be of benefit to you.
Strength - Muscular strengthening is considered necessary to assist the cardio development in endurance runners. Running up hills is a good running specific strength training exercise. Other specific exercises for targeting individual muscles can be undertaken in the gym or at home with resistance bands, dumb bells and body weight. Seeking the assistance of a professional in a gym is possibly the best way to develop a safe and effective individual strengthening plan. for those that prefer or want more information generally, the links below might be of benefit:
Spark People - Beginner
Spark People - Intermediate with Swiss Ball
Running Times - Advanced
Strengthrunning.com - 5 general Video's
Spark People - Chair at work or home with resistance band
Warning:
No training should be undertaken without ensuring that your general health and fitness will allow it. It is recommended that you seek medical advice prior to commencing any training program. If you choose to undertake any of the training shown here it is at your own risk. These plans are not being specifically recommended, but are provided for those looking for examples of training that may be of benefit to their pursuit of completing and / or achieving a marathon (or HM, 10k or 5k goal).Training Plans:
The training plans here on the website have been developed by Sharon and Justin Scholz for the specific use of entrants in the Wangaratta Marathon and Fun Runs. We are also delighted to have the support of Chris and Greta Truscott, who are both experienced and elite runners. They own "Run With Us On Line" and can tailor training plans for athletes of all abilities across all distances. We recommend that entrants looking for a bit more motivation and who are aiming to achieve their best consider the plans available through Run with us on line. Here's the website, and below that a photo of each of Chris and Greta in action: www.runwithusonline.com.au.
