10-WEEK PROGRAM: WEEK 9
March 5th – 11th
Training
Long Course
- Monday: 65min walk/run (8.0km)
- Tuesday: rest
- Wednesday: 2.0km run/walk to local oval as a warm up, 4-6 fast laps of the oval with a lap walk/jog in between, 2.0km run/walk back to home or work as a warm down
- Thursday: rest
- Friday: 55min walk/run (6.5km)
- Saturday: 90min walk/run (12.0km)
- Sunday: rest
Training
Short Course
- Monday: 35min walk/run (4.0km)
- Tuesday: rest
- Wednesday: 10min walk/run (1.0km) to local oval as a warm up, 2 – 4 laps run/fast walk with a lap walk in between, then 10min walk/run (1.0km) back to home or work
- Thursday: rest
- Friday: 30min walk/run (3.5km)
- Saturday: 45min walk/run (5km)
- Sunday: rest
This week is a very significant week in our preparation as it marks the longest distance we will cover in our preparation for the race. The Saturday run is twelve kilometres for the long course which is just a couple of kilometres short of the full distance and will give you the confidence to know you can make it whilst the five kilometre run for the short course is the complete distance so we have it covered too. You might be surprised that we have not done the total distance for the longer run but rest assured the adrenalin and crowd around you will inspire you to raise a special effort to cover it on the day. Even for me when I ran a marathon I never did the complete distance prior to the race and yet I finished them all so I know that after doing the training set this week you are in a good position to make it on race day. I actually like the challenge of running an event which is further than I have ever done before so this fits with my thinking. Also it might seem a little strange that we are doing our longest run three weeks out from event day but it is important to make sure that you absorb the training over the past few months so you must freshen up for a few weeks to allow this to happen. I have returned to the speed session for Wednesday to keep your legs fast and as I mentioned I will alternate this with hills to ensure we have both the speed and hill components of our preparation covered on race day.
Just a reminder that if you are training for the event and haven’t entered yet then make sure you do it today to avoid being disappointed when we sell out. In fact, my family and I entered this week and we are all really excited about being involved in such an iconic event.