Week 3 Training Program

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BRIDGE TO BRISBANE WK 3

This week’s training program and helpful tips from Renae Jones, Head Coach of Brisbane Run Squad.

Planning

After two weeks of training hopefully you have established a routine by organising things to allow you to complete the training sessions. It is handy to use a diary or a calendar to plan the week ahead to ensure you can fit in your training and other commitments. A diary or calendar is also a great way to plan and record your training.

Planning your sessions will help to ensure you remember to pack your running gear, set the alarm, have nutritional pre/post run snacks available, and generally be organised. All these examples could easily be used as excuses not to train so planning helps to eliminate excuses. Why not use your phone or calendar to send yourself training reminders? A training diary is a great idea, where you can record each session.

Things such as time and or the distance run, how you felt, the weather, sleep, emotional state, diet and the type of course are all important. You could even try giving each a rating out of 10. For example you may have felt really strong and fast during the run so might give it 9 out of 10 or your emotional state would refer to your motivation to commence and complete the session. Over the 10 weeks it will naturally fluctuate which then allows you to learn what works for you. You can see how a poor night’s sleep might have impacted on your energy and mood levels or if you ate take away for dinner one night and what impact that had on your training the next day.

We continue to increase the length of runs to improve our endurance. Over the next couple of weeks we’ll start to look at introducing some hills which will improve your strength, and help you enjoy the run at the start of the event up the Gateway Bridge.

10-Week Challenge Training Sessions:

Don’t forget if you’re interested, come along to the free training sessions with the Brisbane Run Squad on Tuesday & Thursday nights and Saturdays. We cater for all abilities. Simply turn up and enjoy the benefits of running!

With each level of program the following is a guide in terms of intensity and how hard to push yourself when training: Easy – should be able to hold a conversation although it would be difficult at times. About 6-7/10 Moderate – would be able to give short one or 2 word answers if someone asked you a question when training at this level. Breathing is also heavier. About 7-8/10 Hard – Shouldn’t be able to talk when training at this level. Breathing is very heavy and labored and overall is you feel uncomfortable. About 8/9.5/10 Cross training – exercise other than running such as swimming, and cycling

WEEK 3 BEGINNER (limited running fitness and/or never run before)

MON: Rest
TUE: 5 min walk, 12 min jog; 3 min walk; 10 min jog
WED: Rest or cross train 30-40mins
THU: 5min walk, 12min jog; 3 min walk; 10 min jog
FRI: Rest
SAT: 5 min walk; 12 min jog; 3 min walk; 10 min jog
SUN: Rest or cross train 30-40mins

WEEK 3 INTERMEDIATE (moderate running fitness)

MON: 30-40 min easy run
TUE: Rest or cross train 40mins
WED: 40-50 min easy run
THU: Rest
FRI: 30-40 min easy run
SAT: Rest or cross train 45mins
SUN: 50-60 min easy run

WEEK 3 ADVANCED (regularly running seeking to improve fitness/times)

MON: 40-50 min easy run
TUE: Rest or cross train 45mins
WED: 50-60 min easy run
THU: 30-40 min easy run
FRI: Rest
SAT: 10 min easy run, 4 x 5min moderate runs with 3min easy run in between each; 20 min easy run to finish
SUN: 60-70 min easy run or cross train