July 12 - Oct 25 training plan

No longer a draft A plan for preparing for the 10km event in Byron Bay. This is the final version. We are incorporating another half marathon on 19th September as well, treating it as a training run.


Layout is :


Date
Mon Tue Wed Thurs Fri Sat Sun



13/07/09
REST 40 min run 50 min run REST 40 min run REST 1 hr 20 min run

19/07/09 Edited:
(REST 15 Hill Reps 50 min run REST 15 min effort 40 min run 1 hr 20 min run)
Blowout wasted week, just a few runs done

26/07/09
REST 15 Hill Reps 50 min run REST 15 min effort 40 min run 1 hr 20 min run


02/08/09
REST 3km TT 50 min run 10 x 30 sec, 30 sec JR 40 min run REST 1 hr 30 min run

09/08/09
REST 6 x 500m, 1 min SR 50 min run REST 2 x 2km, 1.30 SR 40 min run 1 hr 20 min run

16/08/09
REST 40 min run 50 min run REST 40 min run REST 1 hr 40 min run

23/08/09
REST 8 x 500m, 1 min SR 50 min run REST 5 x 1km, 1.30 SR 40 min run 1 hr 50 min run

30/08/09
REST 3km TT 50 min run 10 x 30 sec, 30 sec JR 40 min run REST 1 hr 40 min run

06/09/09
REST 40 min run 50 min run REST 40 min run REST 1 hr 30 min run

13/09/09
REST 8 x 500m, 1 min SR 50 min run REST 5 x 1km, 1.30 SR REST 1 hr 20 min run

20/09/09
REST 3km TT 50 min run 10 x 30 sec, 30 sec JR REST Half Marathon Race http://www.team-ascent.com.au/events/mooloolaba_half/ REST

27/09/09
REST 40 min run 50 min run REST 40 min run REST 1 hr 30 min run

05/10/09
REST 15 Hill Reps 50 min run REST 15 min effort 40 min run 1 hr 20 min run

12/10/09
REST 15 x 30 sec, 30 sec JR 50 min run REST 6 x 2 min, 30 sec JR 40 min run 1 hr run

19/10/09
REST 6 x 1 min, 30 sec JR 4 x 30 sec, 30 sec JR 40 min run 10 x 30 sec, 30 sec JR 30 min run REST RACE: http://www.byronrun.com/


Notes:

This program is to prepare for the Byron Bay Lighthouse run. http://www.byronrun.com/ . The race has a big hill component, so we need to get a lot of hill work in – BOTH uphill and down SO ALL the long runs we do on Sundays must incorporate as many hills as possible. Also since we are training for a 10km race, we must concentrate on speed work alot more than we did previously.

For example, for the 15 minute effort we should choose a pace and work that pace consistently for the duration, not just go out hard and stagger home. Similar for the 3km TT. All the speed session should be working on finding a pace and holding it consistently, not just going hard.

Pace Notes for me - Here I have some goal paces for the speed runs I have to achieve, expressed in minutes per kilometre:

3km TT - Aim for 4:10/km
15 min - Aim for 4:10/km
500m - Aim for 3:20/km
1km - Aim for 3:46/km
2km - Aim for 3:55/km
30sec - speed Aim for 3:00/km
2 min - speed Aim for 3:20/km
1 min - speed Aim for 3:20/km

For the medium runs, 4:30 if I am fresh and feeling fast, and 4:40 - 4:50 if I need to settle and go easier.

For the long runs ( 1hr or more ), I should try to settle and go easy, 4:40+