| MONDAY | rest |
| TUESDAY | 5 x 1km reps, 2 min recovery 2km warm up and cool down |
| WEDNESDAY | Off, cross-train (XT), or easy 30- 45minutes |
| THURSDAY | Tempo Run, 20minutes plus 2km warm up and 1km cool down |
| FRIDAY | Off or cross train, or easy 4km |
| SATURDAY | Race-Simulation – 14km, 10km easy 4km goal race pace plus 15 seconds |
| SUNDAY | Long run 16km |
| TOTALS | Approx 58km |
Notes for Week 2
- 1km reps should be done 5-10seconds faster than 5km race pace. Recoveries in between reps can be jogged slowly OR walked, the idea is for your body to completely recover before the next rep. All 5 reps should be around the same pace, so pacing yourself is crucial! There is minimal benefit gained by running the first 2 flat out then not being able to complete the remaining 3.
- Try to run session on a known measured course. Finding a path or course with few road crossings, pedestrians, bicycles or twists and turns is challenging – but certainly worth the effort.
- Saturday’s race-simulation is placed in the program at this stage for you to begin ‘mentally’ as well as physically to prepare yourself for the race. Running this with a training partner is beneficial, but be aware that their race pace will probably be different than your own.
Nutrition and fueling up
If you are increasing your training from 5km and 10km distances this also means increasing your nutrition needs. This not only includes preparation for the race, but also in between sessions to ensure you recover adequately. As kilometers increase over the program you may find your appetite also increases, unfortunately this doesn’t give you free licence to eat whatever you like. The carbohydrate and calorie content from an extra piece of fruit and two pieces of bread should cover extra calorie requirements. Be creative with nuts, dried fruits and wholegrain products to sustain you. Mid-afternoon is generally when this new hunger will strike, so being prepared will eliminate ‘snacking’ on high fat foods that counter act all the hard work you are putting in.
Next week hydration and drinks during Summer long runs!
