iStadium run Half Marathon

ADVANCED
iStadium run Half Marathon
TRAINING PROGRAM GUIDE
Congratulations
on signing up to
iStadium run
Newcastle!
Take us on your
iStadium run Newcastle journey!
Tag us in your training
@STADIUMRUN and hashtag
#inspiredtorun
#istadiumrunnewcastle
@STADIUMRUN
iStadium run Half Marathon
TRAINING PROGRAM GUIDE
Congratulations on your commitment to the IStadium Run Newcastle. We have prepared one
of the flattest most scenic half Marathon courses in Australia. This 12 week training program
has been created by one of Australia’s leading Marathoners, Vlad Shatrov who is also the
official trainer for the Blackmores Sydney Marathon and Half Marathons. This program will
get you fit and maximize your training potential in preparation for the IStadium Run Newcastle
.
Vlad, originally from Sydney and now residing in Newcastle, combines his experience in
training clients through his on grounds Runlab program with an intimate knowledge of the
iStadium Run Newcastle course! Enjoy the next 12 weeks and good luck!
Please consider the next important steps to get the most out of your training in preparation for
Sunday 11 October. Post-race be sure to enjoy your achievement by visiting the Granstand
Recovery Zone at the finish area of the Hunter Stadium. Here you can hydrate, collect your
official finisher medal and finishers T-shirt.
1 Levels
Ensure you select the training program which is
best suited to your abilities. This is noted at the
top of every program.
BEGINNER - Suited for an runner runner who
is stepping up to the Half Marathon for the first
time. The main goal is to finish – time is far less
important!
INTERMEDIATE - Suited for a runner who had
likely completed a Half Marathon previously but
is looking to improve their time .
ADVANCED - Suited for an experienced Half
Marathoner runner looking for a personal best.
2 Fit to train?
You should always consider seeking
professional medical advice prior to commencing
any training program.
3 Use the plan as a guide
The plan is a “guide” only, as such the pace and
heart rate data is based on an average guide for
that particular level of plan, and you may need to
adjust the pace and heart rate data to suit you.
This means if you miss a session due to family
or work commitments, you can adjust it slightly
to suit you, so that overall you complete all
recommended sessions.
5 Training tips/expert advice
Use these tips on a weekly basis to help you
along with your program. 12 weeks is quite a
long time and you may find you come across
obstacles along the way. Tips will be sent out
each week on the Facebook page
https://www.facebook.com/iruneventsaust
6 Adjusting the program
You can adjust your training program to make it
relevant to your circumstances (i.e. work, family
and social commitments).
Always take into account your current fitness
level and training history. Look to add variety to
your rest days such as cross training, swimming
or gym sessions.
7 Being in tune with your body
This isn’t about being lazy but you need to listen
to your body. Have a day off if you need it. It is
far better to be cautious than to get an injury.
4 Your own coach
8 Park run/Lead up races
Your training program is like your own little
coach, the best thing is that is specifies each
week and beyond the type of sessions you
should be doing.
Park run organise free, weekly, 5km timed runs
around the world. They are open to everyone,
free, and are safe and easy to take part in.
These can be a great addition to your training
www.parkrun.com.au Undertaking some lead up
races or race pace efforts is important for more
experienced runners. Take advantage of some
of the local fun runs in your area in the lead up
to the event. However, we have also put in
regular time trials if you cannot race, so that you
can monitor your progress as well as determine
the pace you should run in your Speed sessions.
9 Program structure
The core of all the programs is the Long Run.
This is placed on the weekend as this is
generally when most people have the time to
complete this run. Although noted on a Sunday,
don’t ever feel like the programs are so rigid you
cannot modify them, some may choose to do
this run on a Saturday.
Whilst the volumes steadily build peaking three
weeks out from the event day, the types of
sessions change too. Towards the start of the
program there is an emphasis on strength work
by running hill repetitions. Although the course
is very flat, to run to your potential an element of
strength work is required, so you must prepare
for it adequately. Towards the middle and later
stages of the program ‘Speed and Tempo’
sessions are increased.
Don’t worry that you may never actually run
21.1km prior to the day, trust the program and
experience of the training program. Too many
people have damaged their chances of having a
good run by thinking that they need to reach this
milestone in training. Long runs are deceptive,
the body needs time to recover and this is why
the day following a long run incorporates little,
if any, running.
10 Functional core/strength work
This training type features in the program twice a
week. We suggest a routine of 20 minutes twice
weekly. Heavy weight sessions are not
suggested rather functional strength training
where the body is challenged to develop even
and necessary strength for distance running.
This also includes a focus on good core work.
We will release videos during the program
suggesting sessions you may like to undertake,
otherwise discuss this with your local gym. We
are extremely passionate about building this into
a running program as it allows improved running
form to be maintained when the body is under
fatigue – like in a race.
For those runners lucky enough to live in the
Newcastle area we will have some fantastic
offers for you to join into a RUNSTRONG class
in the event leadup
11 Types of sessions
GENERAL AEROBIC GA
GENERAL
AEROBIC
General aerobic is a standard moderate effort
run, slightly slower or equal in pace to Long Run
– Just not as long. The aim to enhance overall
aerobic conditioning.
TEMPO T
TEMPO
The Tempo run – Lactate Threshold Pace (Close
to 15k or Half Marathon pace, provides stimulus
to improve lactate threshold pace). These runs
are challenging and you can only talk in short
sentences. The TEMPO part of a session should
be completed on relatively flat ground. In the
programs we refer to this quite a lot.
CORE STRENGTH CS
We absolutely understand that you are training
for a Marathon, but training at this pace for
certain sessions is very beneficial in preparing
you for your best Marathon. If you haven’t done
a Half Marathon before that is ok too – set this
as your desired realistic Half Marathon target
pace.
Core and strength training type features in the
program twice a week. We suggest a routine of
20 minutes twice weekly. Heavy weight sessions
are not suggested rather functional strength
training where the body is challenged to develop
even and necessary strength for distance
running. This also includes a focus on good core
work.
SPEED WORK S
SPEED
WORK
Speed sessions are short repetitions of between
600-1600m at 5k pace. This provides stimulus
to increase speed and lactate threshold.
These sessions allow you to become a faster
runner and involve a warm up and warm down
based around a core running set. The key to
effective speed training is to aim to have all the
repetitions completed within 1-3 seconds of
each other. Don’t do the first rep so hard that the
following reps are all slower, likewise do not take
the first 1-2 reps easy then pick it up. A watch is
necessary to time and monitor these sessions.
LONG RUN LR
LONG
RUN
Long run, the aim is to improve endurance. Do
at the correct intensity ideally 10-20% slower
than Marathon pace. You should be able to carry
out a conversation running at this pace. If you
prefer to use heart rate zones this online
calculator will give you an indication of your
HR zones http://www.runnerswec.com/running/
hr_calculator_new.html
CORE
STRENGTH
As part of this training program we have also
asked experienced run coaches and trainers to
share their favorite running motivational quotes,
some are new and some are borrowed, but
regardless of the source we hope that they
encourage and inspire you each week of your
training program.
12 Do you want further assistance?
TRAINING OFFER
Regardless of whether you have decided to
follow a program or not. We have an exceptional
deal for you. If you have entered the event Prior
to July 19th you can have 2 Weeks
INTERVAL Training with Runlab OR 2 Weeks
RUNSTRONG Training with Genesis OR BOTH!
to join the remaining 8 weeks of the term for
only $159 saving $40!
Further information can be found here:
http://runlab.com.au/myrungroup/
Deal details
We have organised a special deal for
runners in the Newcastle and Sydney
areas to attend on ground Runlab
sessions. All Runlab sessions are led by
expert and professional coaches who
will lead you through the correct Warm
up/drills/main interval set/cool down and
core-work utilising the TRX.
At Myrungroup the challenging
sessions featured are similar to the speed
sessions listed in the program. These
sessions are often better completed in
a dynamic group environment, like at
Runlab.
You will need to register prior to attending
your first Runlab session by contacting info@
runlab.com.au
Deal details
We have organised a specialdeal for runners
in the Newcastle and Sydney areas to attend
RUNSTRONG GYM Classes.
Enter the I Stadium 5k/10k or Half
Marathon by 19th July as a new
Runlab client and receive 2 WEEKS
FREE Training to any of our groups.
Runlab sessions are held weekly in
conjunction with the school term.
All RUNSTRONG sessions are led by expert
and professional trainers. Runstrong is a
dynamic functional strength class, which
runs for approximately 50 minutes. The class
follows a sequence of exercises in a specific
order to allow participants to be challenged
using different muscle groups which are all
important for better and improved running
efficiency and form.
Offer is for 1 session a week for a total of
two free sessions. You can then choose
Runstrong is suitable for anyone
wanting a high energy strength session
incorporating lots of overall body strength
exercises specifically targeting leg
strengthening and core exercises with a focus
on what will help you become a stronger,
efficient and more aware runner. If you enjoy
your running wish to improve and have less
chance of getting injured, then this is the class
for you.
Enter the I Stadium 5k/10k or Half
Marathon by 19th July as a new
RUNSTRONG client and receive 2 WEEKS
FREE Training to any of our special groups.
RUNSTRONG
sessions are held weekly in
conjunction with the school term.
Offer is for 1 session a week for a total of two
free sessions. You can then choose to join the
remaining 8 weeks of the term for only $159
Non genesis members or $120 if you are already a member of Genesis.
Further information can be found here
Participating Gyms: Gensis Fitness Maitland,
Gensis Fitness Warners Bay, Gensis Fitness
Cooks Hill (Howzat) and UpnAdam
You will need to register prior to
attending your first RUNSTRONG
session by going here www.irunevents.com.
au/istadium-offers
JULY
12 WEEKS TO GOAL
TRAINING PROGRAM GUIDE
ADVANCED
MONDAY 20th
CS
CORE
STRENGTH
TUESDAY 21st
GA
GENERAL
AEROBIC
30 MINS EASY
WEDNESDAY 22nd
GA
GENERAL
AEROBIC
40 MINS EASY
THURSDAY 23rd
S
SPEED
WORK
FRIDAY 24th
CS
CORE
STRENGTH
SATURDAY 25th
RD
REST
DAY
SUNDAY 26th
LR
LONG
RUN
GA
GENERAL
AEROBIC
6 LONG HILLS
GA
Consistency is the key
SESSION
DETAILS
SESSION
DAY
Guy Walters – Runlab Coach Lake Macquarie
GENERAL
AEROBIC
60 MINS EASY
PACE LONG RUN
MY NOTES (Some useful tips + A space to make
some tips pre/post session. Use this section
Functional Core/Strength
work 20 minutes. Optional
30 minute easy run
This session will become a
longer mid week run.
Long hill repeats. 6 * 60 seconds or approximately
300m. Hard up/Easy Jog back. Ensure 2km warmup
+ Drills and 2km easy running warmdown.
Functional Core/Strength
work 20 minutes. Optional
30 minute easy run
Steady Pace Run
For longer hills, choose a steady gradual
incline. Incorporate arm swing to assist in
driving uphill. There is no break between the reps
JULY
11 WEEKS TO GOAL
TRAINING PROGRAM GUIDE
ADVANCED
MONDAY 27th
TUESDAY 28th
WEDNESDAY 29th
CS
S
GA
CORE
STRENGTH
SHORT HILLS
GENERAL
AEROBIC
40 MINS EASY
S
RD
REST
DAY
SATURDAY 1st
CS
CORE
STRENGTH
SUNDAY 2nd
LR
LONG
RUN
FRIDAY 31st
GENERAL
AEROBIC
SPEED
WORK
SPEED
WORK
THURSDAY 30th
GA
You will never regret doing a session, but you will always regret missing one.
SESSION
DETAILS
SESSION
DAY
Ben Fuller – Runlab Coach Newcastle and Lake Macquarie
Functional Core/Strength
work 20 minutes. Optional 30
minute easy run
Short hill repeats. 15 * 30 seconds or approximately
70m. Hard up/Easy Jog back. Ensure 2km warmup
+ Drills and 2km easy running warmdown.
TT
TIME
TRIAL
3km Time Trial. Run hard for
3km in total. Warmup 2km/
Warmdown 2km.
GA
GENERAL
AEROBIC
Functional Core/Strength
work 20 minutes. Optional
30 minute easy run
70 MINS EASY
PACE LONG RUN
MY NOTES (Some useful tips + A space to make
some tips pre/post session. Use this section
Steady Pace Run
For Shorter hills, choose a steeper short incline.
Incorporate arm swing to assist in driving uphill.
There is no break between the reps.
For any time trial, it’s a test to see where you are currently at. It will also
assist you setting paces based on current fitness for upcoming sessions.
Warmup well - aim for a steady pased effort over the duration of the test.
AUGUST
10 WEEKS TO GOAL
TRAINING PROGRAM GUIDE
ADVANCED
MONDAY 3rd
TUESDAY 4th
WEDNESDAY 5th
THURSDAY 6th
CS
S
GA
T
CORE
STRENGTH
GA
GENERAL
AEROBIC
SPEED
WORK
8 HILLS LONG
GENERAL
AEROBIC
40 MINS EASY
TEMPO
2X10MINS
FRIDAY 7th
CS
CORE
STRENGTH
SATURDAY 8th
RD
REST
DAY
SUNDAY 9th
LR
LONG
RUN
Be Better. Every Day
SESSION
DETAILS
SESSION
DAY
Lucas McBeath –Runlab Coach Merewether, Newcastle
Functional Core/Strength
work 20 minutes. Optional
30 minute easy run
Long hill repeats. 8 * 60 seconds or approximately 3 Most long runs are steady paced, don’t feel
like you need to push hard on these runs. The length of time is important as is allowing adequate
recovery the next day. 00m. Hard up/Easy Jog back. Ensure 2km warmup + Drills and 2km easy
running warmdown.
10minutes at Target Half Marathon
pace. 90 seconds walk recovery and
repeat. Warmup/Down 2km each
Functional Core/Strength
work 20 minutes.
75 MINS EASY
PACE LONG RUN
MY NOTES (Some useful tips + A space to make
some tips pre/post session. Use this section
Steady Pace Run
AUGUST
9 WEEKS TO GOAL
TRAINING PROGRAM GUIDE
ADVANCED
SESSION
DAY
MONDAY 10 th
GA
TUESDAY 11th
S
Adam Clarke – Runstrong Coach UpnAdam Newcastle
Everyday is a chance to get better.
SESSION
DETAILS
Functional Core/Strength
work 20 minutes.
GENERAL
AEROBIC
SPEED
WORK
SHORT HILLS
MY NOTES (Some useful tips + A space to make
some tips pre/post session. Use this section
RECOVERY WEEK
Short hill repeats. 15 * 30 seconds or approximately
70m. Hard up/Easy Jog back. Ensure 2km warmup +
Drills and 2km easy running warmdown.
RECOVERY WEEK
WEDNESDAY 12th
GA
GENERAL
AEROBIC
40 MINS EASY
RECOVERY WEEK
THURSDAY 13th
GA
GENERAL
AEROBIC
30 MINS EASY
RECOVERY WEEK
FRIDAY 14th
CS
CORE
STRENGTH
SATURDAY 15th
RD
REST
DAY
SUNDAY 16th
LR
LONG
RUN
Functional Core/Strength
work 20 minutes.
RECOVERY WEEK
RECOVERY WEEK
60 MINS EASY
PACE LONG RUN
Steady Pace Run
RECOVERY WEEK
AUGUST
8 WEEKS TO GOAL
TRAINING PROGRAM GUIDE
ADVANCED
MONDAY 17th
CS
TUESDAY 18th
S
CORE
STRENGTH
4x1km
50 MINS EASY
GA
GENERAL
AEROBIC
THURSDAY 20th
CS
CORE
STRENGTH
CS
CORE
STRENGTH
SATURDAY 22nd
SUNDAY 24rd
GENERAL
AEROBIC
SPEED
WORK
WEDNESDAY 19th
FRIDAY 21st
GA
S
SPEED
WORK
LR
LONG
RUN
There’s always more in the legs
SESSION
DETAILS
SESSION
DAY
Mitch Turner – Runlab Coach. Newcastle,
Merewether and Lake Macquarie
MY NOTES (Some useful tips + A space to make
some tips pre/post session. Use this section
Functional Core/Strength
work 20 minutes. Optional
30 minute easy run
4 * 1km (pace 3km). Warmup/Down then
run the 1km repeats hard with 90 seconds
walk recovery between each rep.
Functional Core/Strength
work 20 minutes.
GA
GENERAL
AEROBIC
Functional Core/Strength
work 20 minutes. Optional
30 minute easy run
TT
TIME
TRIAL
5km Time Trial. Run hard for 5km in a
single effort. Warmup 2km/ Warmdown
2km. Park Run is a good option for this.
85 MINS EASY
PACE LONG RUN
Steady Pace Run
Interval sessions are very important to help you
prepare well for a race. Aim to do each repetition
with minimal time variation. 2-3 seconds is ideal.
AUGUST
7 WEEKS TO GOAL
TRAINING PROGRAM GUIDE
ADVANCED
MONDAY 24th
CS
TUESDAY 25th
S
CORE
STRENGTH
8x400m
50 MINS EASY
GA
GENERAL
AEROBIC
THURSDAY 27th
CS
CORE
STRENGTH
T
GENERAL
AEROBIC
SPEED
WORK
WEDNESDAY 26th
FRIDAY 28th
GA
TEMPO
SATURDAY 29th
RD
REST
DAY
SUNDAY 30th
LR
LONG
RUN
GA
Do you think your rivals are backing off when it starts to hurt in training?
SESSION
DETAILS
SESSION
DAY
Paul O Doherty – Runlab Coach Alexandria and North Sydney
GENERAL
AEROBIC
3X2KM
90 MINS EASY
PACE LONG RUN
MY NOTES (Some useful tips + A space to make
some tips pre/post session. Use this section
Functional Core/Strength
work 20 minutes. Optional
30 minute easy run
400m hard 90 seconds walk recovery repeat 7
times. 3 min break then 4km at target half marathon pace. Warmup/Down
Functional Core/Strength
work 20 minutes. Optional
30 minute easy run
2km at Target Half Marathon pace. 90
seconds walk recovery and repeat 2
times. Warmup/Down 2km each
Steady Pace Run
With this session. There is a 3 minute break post
the shorter 400m repetitions before you get ready
for a tempo effort. Great race simulation.
SEPT
6 WEEKS TO GOAL
TRAINING PROGRAM GUIDE
ADVANCED
MONDAY 31st
CS
TUESDAY 1st
S
CORE
STRENGTH
5X1KM
50 MINS EASY
WEDNESDAY 2nd
GA
THURSDAY 3rd
CS
CORE
STRENGTH
SATURDAY 5th
SUNDAY 6th
T
GENERAL
AEROBIC
SPEED
WORK
GENERAL
AEROBIC
FRIDAY 4th
GA
TEMPO
RD
REST
DAY
LR
LONG
RUN
GA
The faster you run the more likes you will get.
SESSION
DETAILS
SESSION
DAY
Belinda Wilsher – Runlab Coach. Cronulla
GENERAL
AEROBIC
4X8MINS
100 MINUTES
FAST FINISH
LONG RUN
MY NOTES (Some useful tips + A space to make
some tips pre/post session. Use this section
Functional Core/Strength
work 20 minutes. Optional
30 minute easy run
5 * 1km (pace 3km). Warmup/Down then
run the 1km repeats hard with 90 seconds
walk recovery between each rep.
Steady Pace Run
Functional Core/Strength
work 20 minutes. Optional
30 minute easy run
8 minutes at Target Half Marathon pace.
90 seconds walk recovery and repeat 3
times. Warmup/Down 2km each
Steady Pace Run - with the
last 20 minutes at target half
marathon pace
In this long run aim to finish it at your target race pace.
This means you need to finish it on a relatively flat
course to allow this to be an even controlled effort.
SEPT
5 WEEKS TO GOAL
TRAINING PROGRAM GUIDE
ADVANCED
MONDAY 7th
CS
TUESDAY 8th
S
GA
THURSDAY 10th
CS
CORE
STRENGTH
FRIDAY 11th
GA
GENERAL
AEROBIC
SATURDAY 12th
RD
REST
DAY
LR
LONG
RUN
MY NOTES (Some useful tips + A space to make
some tips pre/post session. Use this section
RECOVERY WEEK
8X400m - 400m hard 90 seconds walk recovery
repeat for 8 times in total. 3 min break then 4km at
target half marathon pace. Warmup/Down
SPEED
WORK
WEDNESDAY 9th
SUNDAY 13th
Functional Core/Strength
work 20 minutes.
CORE
STRENGTH
GENERAL
AEROBIC
“Find a way, not an excuse”
SESSION
DETAILS
SESSION
DAY
David McGillion - Genesis Regional Business Manager NSW
30 MINS EASY
Steady Pace Run
RECOVERY WEEK
RECOVERY WEEK
GENERAL
AEROBIC
Functional Core/Strength
work 20 minutes. Optional
30 minute easy run
RECOVERY WEEK
40 MINS EASY
Functional Core/Strength
work 20 minutes. Optional
30 minute easy run
RECOVERY WEEK
GA
RECOVERY WEEK
90 MINS EASY
PACE LONG RUN
Steady Pace Run
RECOVERY WEEK
4 WEEKS TO GOAL
SEPT
TRAINING PROGRAM GUIDE
ADVANCED
CORE
STRENGTH
GENERAL
AEROBIC
MONDAY 14th
CS
TUESDAY 15th
S
SPEED
WORK
5x1km
WEDNESDAY 16th
LR
LONG
RUN
60 MINS EASY
THURSDAY 17th
CS
CORE
STRENGTH
CS
CORE
STRENGTH
FRIDAY 18th
SATURDAY 19th
SUNDAY 20th
S
SPEED
WORK
LR
LONG
RUN
GA
Obsessed is a word the lazy use to describe the dedicated.
SESSION
DETAILS
SESSION
DAY
Cheryl Shatrov – Runlab Coach Newcastle
MY NOTES (Some useful tips + A space to make
some tips pre/post session. Use this section
Functional Core/Strength
work 20 minutes. Optional
30 minute easy run
5 * 1km (pace 3km). Warmup/Down then
run the 1km repeats hard with 90 seconds
walk recovery between each rep.
Steady Pace Run
Functional Core/Strength
work 20 minutes. Optional
30 minute easy run
GA
GENERAL
AEROBIC
5km
TIME TRIAL
110 MINS EASY
PACE LONG RUN
Functional Core/Strength
work 20 minutes. Optional
30 minute easy run
5km Time Trial. Run hard for 5km in a single
effort. Warmup 2km/ Warmdown 2km.
Park Run is a good option for this.
Steady Pace Run
SEPT
3 WEEKS TO GOAL
TRAINING PROGRAM GUIDE
Adam Clarke – Runstrong Coach UpnAdam Newcastle
ADVANCED
CORE
STRENGTH
MONDAY 21st
CS
TUESDAY 22nd
S
SPEED
WORK
RD
REST
DAY
S
SPEED
WORK
WEDNESDAY 23rd
THURSDAY 24th
FRIDAY 25th
SATURDAY 26th
SUNDAY 27th
SESSION
DETAILS
SESSION
DAY
CS
T
LR
CORE
STRENGTH
TEMPO
LONG
RUN
GA
Success is a habit.
GENERAL
AEROBIC
MY NOTES (Some useful tips + A space to make
some tips pre/post session. Use this section
Functional Core/Strength
work 20 minutes. Optional
30 minute easy run
10x400m + Tempo. 400m hard 90 seconds walk
recovery repeat for 10 times in total. 3 min break then
4km at target half marathon pace. Warmup/Down
TIME TRIAL
GA
GENERAL
AEROBIC
5km
120 MINUTES
EASY PACE
LONG RUN
3km Time Trial. Run hard for
3km in total. Warmup 2km/
Warmdown 2km.
Functional Core/Strength
work 20 minutes. Optional
30 minute easy run
5km Tempo. Run at target Half marathon race pace
for 5km in a single effort. Warmup 2km/ Warmdown
2km. Park Run is a good option for this.
Steady Pace Run
2 WEEKS TO GOAL
TRAINING PROGRAM GUIDE
ADVANCED
SESSION
DAY
MONDAY 28th
CS
TUESDAY 29th
S
GA
THURSDAY 1st
CS
CORE
STRENGTH
FRIDAY 2nd
GA
GENERAL
AEROBIC
SATURDAY 3rd
RD
REST
DAY
SUNDAY 4th
LR
LONG
RUN
Hard work pays off.
SESSION
DETAILS
400 hard/200 float 8 times
continuous. Warmup and
Warmdown 2km each.
SPEED
WORK
WEDNESDAY 30th
Ben Fuller – Runlab Coach Newcastle
and Lake Macquarie
Functional Core/Strength
work 20 minutes
CORE
STRENGTH
GENERAL
AEROBIC
OCTOBER
40 MINS EASY
Steady Pace Run
Functional Core/Strength
work 20 minutes
40 MINS EASY
60 MINS EASY
PACE
Steady Pace Run
MY NOTES (Some useful tips + A space to make
some tips pre/post session. Use this section
1 WEEK TO GOAL
TRAINING PROGRAM GUIDE
ADVANCED
SESSION
DAY
MONDAY 5th
CS
TUESDAY 6th
S
Vlad Shatrov – Runlab Coach – Sydney and Newcastle
Achieve your impossible
SESSION
DETAILS
MY NOTES (Some useful tips + A space to make
some tips pre/post session. Use this section
CORE
STRENGTH
Functional Core/Strength
work 20 minutes
RECOVERY WEEK
SPEED
WORK
SPEED 6 times 400 hard
200 float
RECOVERY WEEK
WEDNESDAY 7th
GA
GENERAL
AEROBIC
THURSDAY 8th
CS
CORE
STRENGTH
FRIDAY 9th
GA
GENERAL
AEROBIC
SATURDAY 10th
RD
REST
DAY
SUNDAY 11th
OCTOBER
20 MINS EASY
30 MINS EASY
RACE DAY
20 minutes easy run
RECOVERY WEEK
Functional Core/Strength
work 20 minutes.
RECOVERY WEEK
30 minutes easy run plus
4*100m build efforts at the
end of the 20 minutes
RECOVERY WEEK
RECOVERY WEEK
Good luck - Well you don’t need good luck do you, just
go and have a great race!