| Sub 2h30 Training Programme |
| 5k Race Time: |
|
00:31:50 |
| 10k Race Time: |
|
1:06:00 |
| Easy run pace: |
|
7:15-7:45p/km |
| Tempo run pace: |
|
6:30-6:40p/km |
|
|
|
|
| Weeks |
|
Day |
Description |
| 12 Weeks |
|
Mon |
Rest |
|
|
Tue |
45mins easy at 7:15-7:45p/km |
|
|
Wed |
45mins easy at 7:15-7:45p/km on undulating route |
|
|
Thu |
Gym |
|
|
Fri |
45mins easy at 7:15-7:45p/km |
|
|
Sat |
Rest |
|
|
Sun |
70mins easy at 7:15-7:45p/km |
| 11 Weeks |
|
Mon |
Rest |
|
|
Tue |
45mins easy at 7:15-7:45p/km on undulating route |
|
|
Wed |
60mins easy at 7:15-7:45p/km |
|
|
Thu |
Gym |
|
|
Fri |
60mins easy at 7:15-7:45p/km |
|
|
Sat |
Rest |
|
|
Sun |
70mins easy at 7:15-7:45p/km |
| 10 Weeks |
|
Mon |
Rest |
|
|
Tue |
45mins easy at 7:15-7:45p/km on undulating route |
|
|
Wed |
60mins easy at 7:15-7:45p/km |
|
|
Thu |
Gym |
|
|
Fri |
45mins easy at 7:15-7:45p/km |
|
|
Sat |
Rest |
|
|
Sun |
80mins easy at 7:15-7:45p/km |
| 9 Weeks |
|
Mon |
Rest |
|
|
Tue |
60mins easy at 7:15-7:45p/km |
|
|
Wed |
45mins easy at 7:15-7:45p/km on undulating route |
|
|
Thu |
45mins easy at 7:15-7:45p/km |
|
|
Fri |
Gym |
|
|
Sat |
45mins easy at 7:15-7:45p/km on undulating route |
|
|
Sun |
80mins easy at 7:15-7:45p/km |
| 8 Weeks |
|
Mon |
Rest |
|
|
Tue |
60mins easy at 7:15-7:45p/km |
|
|
|
60mins easy at 7:15-7:45p/km on undulating route |
|
|
Thu |
45mins easy at 7:15-7:45p/km |
|
|
Fri |
Gym |
|
|
Sat |
45mins easy at 7:15-7:45p/km or rest day |
|
|
Sun |
80mins easy at 7:15-7:45p/km |
| 7 Weeks |
|
Mon |
Rest |
|
|
Tue |
20mins easy at 7:15-7:45p/km, then 10mins at 6:30-6:40p/km, then 5mins very easy, then 10mins at 6:30-6:40p/km, then 15mins easy |
|
|
Wed |
60mins easy at 7:15-7:45p/km |
|
|
Thu |
Gym |
|
|
Fri |
20mins easy at 7:15-7:45p/km, then 10mins at 6:30-6:40p/km, then 5mins very easy, then 10mins at 6:30-6:40p/km, then 15mins easy |
|
|
Sat |
45mins easy at 7:15-7:45p/km |
|
|
Sun |
80mins easy at 7:15-7:45p/km |
| 6 Weeks |
|
Mon |
Rest |
|
|
Tue |
20mins easy, then on a moderate incline do 4 x 400m hill reps at 6:00-6:10p/km with slow jog down between reps, then 20mins easy |
|
|
Wed |
60mins easy at 7:15-7:45p/km |
|
|
Thu |
60mins easy at 7:15-7:45p/km on undulating route |
|
|
Fri |
Gym |
|
|
Sat |
20mins easy at 7:15-7:45p/km, then 10mins at 6:30-6:40p/km, then 5mins very easy, then 10mins at 6:30-6:40p/km, them 10mins at 6:30-6:40p/km, then 5mins easy |
|
|
Sun |
70mins easy at 7:15-7:45p/km |
| 5 Weeks |
|
Mon |
Rest |
|
|
Tue |
45mins easy at 7:15-7:45p/km |
|
|
Wed |
45mins easy at 7:15-7:45p/km |
|
|
Thu |
60mins easy at 7:15-7:45p/km |
|
|
Fri |
Gym |
|
|
Sat |
45mins easy at 7:15-7:45p/km |
|
|
Sun |
80mins easy at 7:15-7:45p/km |
| 4 Weeks |
|
Mon |
Rest |
|
|
Tue |
20mins easy, then on a moderate incline do 6 x 200m hill reps at 6:00-6:10p/km with slow jog down between reps, then 20mins easy |
|
|
Wed |
60mins easy at 7:15-7:45p/km |
|
|
Thu |
20mins easy at 7:15-7:45p/km, then 5mins at 6:30-6:40p/km, then 5mins very easy, then 5mins at 6:30-6:40p/km, then 15mins easy |
|
|
Fri |
Gym |
|
|
Sat |
60mins easy at 7:15-7:45p/km |
|
|
Sun |
90mins easy at 7:15-7:45p/km |
| 3 Weeks |
|
Mon |
Rest |
|
|
Tue |
Rest |
|
|
Wed |
60mins easy at 7:15-7:45p/km on undulating route |
|
|
Thu |
45mins easy at 7:15-7:45p/km |
|
|
Fri |
Gym |
|
|
Sat |
45mins easy at 7:15-7:45p/km |
|
|
Sun |
90mins easy at 7:15-7:45p/km |
| 2 Weeks |
|
Mon |
Rest |
|
|
Tue |
Rest |
|
|
Wed |
60mins easy at 7:15-7:45p/km on undulating route |
|
|
Thu |
60mins easy at 7:15-7:45p/km |
|
|
Fri |
Gym |
|
|
Sat |
20mins easy at 7:15-7:45p/km, then 10mins at 6:30-6:40p/km, then 5mins very easy, then 10mins at 6:30-6:40p/km, them 10mins at 6:30-6:40p/km, then 5mins easy |
|
|
Sun |
70mins easy at 7:15-7:45p/km |
| 1 Week |
|
Mon |
Rest |
|
|
Tue |
30mins easy at 7:15-7:45p/km |
|
|
Wed |
30mins easy at 7:15-7:45p/km |
|
|
Thu |
Rest |
|
|
Fri |
30mins easy at 7:15-7:45p/km |
|
|
Sat |
Rest |
|
15/01/23 |
Sun |
Dischem 21k Race |
