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

Tempo - Tempo runs are generally a non-stop run starting at about Marathon pace (or a touch slower) and building toward 10k pace before a gradual fall back toward Marathon pace at the finish. They're tough. But they also make you feel invincible if you can avoid injury.

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.