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Cool Running training program by North Queensland Cowboys strength and conditioning coaches Glen Murphy and Steve Hooper.

Week 10 - w/c Sunday 31 August 

5km Beginner

  • Mon: 20-30min recovery walk
  • Tues: Active rest/yoga
  • Wed: 25-30min slow walk/run
  • Thur: Rest and stretch
  • Fri: 30min relaxed walk
  • Sat: Rest and stretch
  • Sun: RACE DAY

10km Beginner

  • Mon: 30-40min recovery walk/jog
  • Tues: Active rest and yoga
  • Wed: 40-45min slow run
  • Thurs: Rest and stretch
  • Fri: 40min relaxed walk
  • Sat: Rest and stretch
  • Sun: RACE DAY

10km Experienced

  • Mon: 30-40min recovery run
  • Tues: Active rest and yoga
  • Wed: 40-45min slow run, include 4x2min surges
  • Thurs: Rest and stretch
  • Fri: 40min steady walk
  • Sat: Rest and stretch
  • Sun: RACE DAY

Week 9 - w/c Sunday 24 August

5km Beginner

  • Mon: 20-30min recovery walk
  • Tues: Active rest/yoga
  • Wed: Go to a footy oval and run 1 lap as quick as you can. Walk half a lap as recovery, then repeat. Do as many reps as you can in 30min
  • Thurs: Rest and stretch
  • Fri: Choose a hill which is 1min long. Do 8 uphill efforts, walk down as recovery
  • Sat: Active rest or cross train
  • Sun: Run 30min

10km Beginner

  • Mon: 30-40min recovery walk
  • Tues: Active rest/yoga
  • Wed: Intervals: 6 x 400m with 2min recovery between efforts, then 4 x 800m with 3min recovery between efforts. Run your efforts at 5km pace less about 15sec 
  • Thur: Rest and stretch
  • Fri: Choose a 1min and 2min hill. Do 5 x 1min efforts and then 4 x 2min efforts, recovery is the walk or jog downhill. Run your efforts at 15sec less than 5km pace
  • Sat: Active rest or cross train
  • Sun: Run and walk 60min, try to run as much as you can

10km Experienced

  • Mon: 40min recovery jog
  • Tues: Active rest/yoga
  • Wed: Intervals: 10 x 400m with 1-2min recovery between efforts, then 8 x 800m efforts with 2-3min recovery. Run your efforts at 5km pace
  • Thurs: Rest and stretch
  • Fri: Choose a 1min and 2min hill. Do 10 x 1min efforts and 7 x 2min efforts,  recovery is the jog downhill. Run your efforts at 5km pace
  • Sat: Active rest or cross train
  • Sun: Run at moderate to hard pace for 50min 

Week 8 - w/c Sunday 17 August

5km Beginner

  • Mon: 20min recovery walk
  • Tues: Active rest/yoga
  • Wed: Slow jog 5min, then 2min hard followed by 1min walk - repeat five times
  • Thurs: Rest and stretch
  • Fri: Walk and run a hill course for 20min
  • Sat: Active rest or cross train
  • Sun: 5km practice (try to run the complete distance)

10km Beginner

  • Mon: 20min recovery jog/walk
  • Tues: Active rest/yoga
  • Wed: Warm-up, then 3min hard followed by 1min easy - repeat six times
  • Thurs: Rest and stretch
  • Fri: 20-25min hard run in diffi cult hills
  • Sat: Active rest or cross train
  • Sun: 10km practice (run at moderate to hard pace, aim to finish the course comfortably)

10km Experienced

  • Mon: 20-25min recovery run
  • Tues: Active rest/yoga
  • Wed: Warm-up, then 4min hard followed by 1min easy - repeat six times
  • Thurs: Rest and stretch
  • Fri: 30min hard run in difficult hills
  • Sat: Active rest or cross train
  • Sun: 10km practice (run at moderate to hard pace, aim to finish the course comfortably)  

Week 7 - w/c Sunday 10 August

5km Beginner

  • Mon: Walk 30min
  • Tues: Active rest/yoga
  • Wed: 25-30min continuous run on a hilly course
  • Thurs: Stretch
  • Fri: Run hard 7min, walk 2min. Repeat 3x
  • Sat: Active rest or cross train
  • Sun: 25-30min at moderate to hard pace

10km Beginner

  • Mon: Walk 30-40min (try to keep heart rate at 120 bpm)
  • Tues: Active rest/yoga
  • Wed: 45-50min hard run on hilly course
  • Thur: Stretch
  • Fri: 3 x 3min moderate run with 3min slow walk between each effort. Then 3 x 1km hard efforts with 90sec recovery between each effort. Record each 1km time. Finish with 10min walk/run recovery
  • Sat: Active rest or cross train
  • Sun: Walk or run continuously for 50-60min at moderate to hard pace

10km Experienced

  • Mon: Walk 40-50min (try to keep heart rate at 120 bpm)
  • Tues: Active rest/yoga
  • Wed: 40-45min hard run on hilly course
  • Thurs: Stretch
  • Fri: 3 x 4min efforts at moderate pace with 4min slow recovery between each effort. Then 4 x 1km hard efforts with 90sec jog recovery between each effort. Finish with 5min slow jog
  • Sat: Active rest or cross train
  • Sun: 40-45min moderate to hard run

Week 6 - w/c Sunday 3 August

5km Beginner

  • Mon: Walk 20min (recovery walk)
  • Tues: Active rest/yoga
  • Wed: 20min continuous run (walk when you need to)
  • Thurs: Rest, stretch
  • Fri: 20min run/walk, intervals of 1min for each pace
  • Sat: Active rest or cross train eg. Bike ride, tennis etc
  • Sun: 20-25min moderate. You should use talk guide as your pacing tool for this run

10km Beginner

  • Mon: Walk 30min (recovery walk, but try to keep the heart rate close to 120bpm)
  • Tues: Active rest/yoga
  • Wed: 20-30min run. Intervals are moderate-hard/easy runs, alternating 1min efforts
  • Thurs: Rest, stretch
  • Fri: 30min run. Run at moderate pace for 2-3 min then walk quickly for 1min
  • Sat: Active rest or cross train eg. Bike ride, tennis
  • Sun: 30min run, easy-moderate pace, use talk guide as your pacing tool for this run

10km Experienced

  • Mon: Walk 40min (recovery walk, but try to keep the heart rate close to 120 bpm)
  • Tues: Active rest/yoga
  • Wed: 30 min run. Intervals are hard / easy runs, alternating 1 min efforts
  • Thurs: Rest
  • Fri: 6 x 5 min efforts, run 4min then walk 1min (at 120 bpm)
  • Sat: Active rest or cross train eg. Bike ride, tennis etc
  • Sun: 40 min run. Moderate but steady pace (65-75% of max heart rate) 

Week 5 - w/c Sunday 27 July

5km Beginner

  • Mon: Walk 30min (recovery walk)
  • Tues: 7min hard run then 2min walk, repeat 3 times
  • Wed: Active rest e.g. stretching/yoga
  • Thur: 10min walk followed by 20-25min run
  • Fri: Active rest or cross train eg. bike ride, tennis
  • Sat: Rest
  • Sun: 5km time trial, record your time. Remember, this is only a trial – you still have five weeks to go

10km Beginner

  • Mon: Walk 40min (keep heart rate at 120 bpm)
  • Tues: Run/walk 40min of hill work. Try to run continuously
  • Wed: Active rest e.g. stretching/yoga
  • Thur: 40-45min run. Your pace should be quick enough that you can’t talk
  • Fri: Active rest or cross train e.g. bike ride, tennis
  • Sat: Rest
  • Sun: 10km time trial, record your time. Remember, this is only a trial – you still have five weeks to go

10km Experienced

  • Mon: Walk 40min (keep heart rate at 120 bpm)
  • Tues: Tempo run of 35-45min. Run 15min easy, 10-20min at peak pace in the hills if possible, 5-10min easy on the flat to finish
  • Wed: Active rest e.g. stretching/yoga
  • Thur: 40-50min run. Run first three-quarters at comfortable pace and then last quarter at near race pace
  • Fri: Active rest or cross train e.g. bike ride, tennis
  • Sat: Rest
  • Sun: 10km time trial. Record your time and try to work out your 1km pace

Week 4 - w/c Sunday 20 July

5km Beginner

  • Mon: Walk 30min
  • Tues: Active rest
  • Wed: Walk 10min, then hill reps for 20min; run 1-2min uphill (walk when you have to) and fast walk down to recover. Finish with 5-10min jog on the flat
  • Thur: Rest, stretch your calves
  • Fri: Same as Wednesday but try to jog all the way up the hill
  • Sat: Active rest or cross train eg. bike ride,tennis etc.
  • Sun: 25-30min moderate to hard. You should try and run for the full 25min, let your body guide you.

 

10km Beginner

  • Mon: Walk 40min (keep heart rate at 120 bpm)
  • Tue: Active rest
  • Wed: 50min session; 10min hard run then 8 x 2min hill efforts, 2min recovery walk between each effort. Finish with 10min at hard pace on the flat
  • Thur: Rest, stretch calves
  • Fri: Repeat Wednesday
  • Sat: Active rest or cross train eg. bike ride, tennis etc.
  •  Sun: 45min moderate to hard run. Try not to walk and measure your distance.

 

10km Experienced

  • Mon: Walk 40min (keep heart rate at 120 bpm)
  • Tues: Active rest
  • Wed: 10min run on the flat at moderate pace, then choose a course that has a 10min hill run Repeat the course three times with a 2min recovery at the end of each course. Time each run and try to maintain pace. Finish with 10min moderate run on the flat
  • Thur: Rest
  • Fri: Repeat Wed but decrease rest times to 1.30min
  • Sat: Active rest or cross train
  • Sun: 40-50min run at a hard pace, try to sit at 15-20sec outside expected race pace.

  

Week 3 - w/c Sunday 13 July

5km Beginner

  • Mon: Walk 30min
  • Tues: Active rest
  • Wed: Walk 10min, 4 x surges; 3min run followed by 3min hard walk
  • Thurs: Rest
  • Fri: Walk 10min, 4 x surges; 3min run followed by 3min hard walk
  • Sat: Active rest or cross train eg. bike ride, tennis etc
  • Sun: 25-30min walk-run.

10km Beginner

  • Mon: Walk 40min (keep heart at 120 bpm)
  • Tues: Active rest
  • Wed: 10 x surges; run hard for 2min then slow jog/fast walk for 1min
  • Thurs: Rest
  • Fri: 10 x surges; run hard for 2min then slow jog/fast walk for 1min
  • Sat: Active rest or cross train eg. bike ride, tennis etc
  • Sun: 40-45min moderate to hard run. Measure how far you ran

10km Experienced

  • Mon: Walk 40min (keep heart at 120 bpm)
  • Tues: Active rest/yoga
  • Wed: 5min warm up then 3 x surges; run at top pace for 10min, jog for 5min
  • Thurs: Rest
  • Fri: 5min warm up then 3 x surges; run at top pace for 10min, jog for 5min
  • Sat: Active rest or cross train eg. bike ride, tennis etc
  • Sun: 40-50min steady run, includ

Week 2 - w/c Sunday 6 July

5km Beginner

  • Mon: Active rest
  • Tues: Brisk 10min walk then alternate a 90sec jog with a 2min walk for 20min
  • Wed: Active rest: stretch/yoga
  • Thur: Brisk 10min walk then alternate a 90sec jog with a 2min walk for 20min
  • Fri: Active rest: stretch/yoga
  • Sat: Walk/run 20-30min
  • Sun: 30-40min easy walk

10km Beginner

  • Mon: Active rest
  • Tues: Easy run 30min
  • Wed: Active rest: stretch/yoga
  • Thur: 5 x speed surges eg: 3min hard run, followed by easy 3min jog then walk 2min and repeat
  • Fri: Active rest: stretch/yoga
  • Sat: Walk hard 40-50min (heart rate should be around 120 bpm)
  • Sun: Run 30-40min at moderate pace

10km Experienced

  • Mon: Active rest
  • Tues: 10min hard followed by 10min easy followed by 10min hard
  • Wed: Active rest: stretch/yoga
  • Thur: 30-40min steady run
  • Fri: Active rest: stretch/yoga
  • Sat: 5-6 x 1km efforts at moderate to hard pace with 2min walk in between
  • Sun: 30-40min easy recovery run

Week 1 - w/c Sunday 29 June

5km Beginner

  • Mon: Walk 20min
  • Tues: Rest
  • Wed: Walk/run 20-30min
  • Thur: Active rest: stretch/yoga
  • Fri: Walk 20min
  • Sat: Active rest
  • Sun: Fast walk 30min

10km Beginner

  • Mon: Run 20-30min
  • Tues: Rest
  • Wed: 5min hard effort followed by 1min walk, repeat five times
  • Thur: Active rest: stretch/yoga
  • Fri: Walk 30-40min
  • Sat: Active rest
  • Sun: Run 30min

10km Experienced

  • Mon: Easy run 30min
  • Tues: Active Rest
  • Wed: Run 5min hard followed by 3min easy, repeat fi ve times
  • Thur: Walk 30-40min then stretch
  • Fri: Active rest: stretch/yoga
  • Sat: Active rest
  • Sun: 30-40min easy run