Week 4 Training Program

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BRIDGE TO BRISBANE WK 4

This week’s training program and helpful tips from Renae Jones, Head Coach of Brisbane Run Squad. Group Training Hopefully after the first 3 weeks you’re starting to feel as though you’re making progress. Perhaps you’re running a little further than when you first started or are feeling more motivated to complete your training.

It can be quite motivating when you start to see improvements. Many runners attending the free Bridge to Brisbane training sessions have commented how they’re really noticing a difference after just 3 weeks. Some runners attending these sessions have already moved from the beginner to intermediate group through consistent attendance and improvement.

Well done. It is not too late to join in. For many it is the first time they have trained in a group before and had coaches guiding them. Group training assists in motivation where runners can support each other through a challenging session.

It offers a chance to meet others with similar interests and a great social outlet. Training with a Friend The same principal applies to a training partner. Having a training partner also gives you someone to push you along and make those tough sessions a little easier.

By arranging a run with a training partner it forces you to commit to the session. Over the next few weeks there will be some more challenging sessions in the program so if you can find a training partner or come down to the free sessions on offer at the Ship Inn on Tuesday and Thursday nights or New Farm Park on Saturday morning.

 

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, a gym workout, cycling, or walking

 

WEEK 4 BEGINNER (limited running fitness and/or never run before)

MON: Rest

TUE: 5 min walk, 15 min jog; 5 min walk; 15 min jog

WED: Rest or cross train 40-45mins

THU: 5 min walk; 10 min jog; 2 min walk; 4 x 1min hard with 1min walk in between each; 5 min jog

FRI: Rest

SAT: 5 min walk; 15 min jog; 5 min walk; 15 min jog

SUN: Rest or cross train 40-45mins

 

WEEK 4 INTERMEDIATE (moderate running fitness)

MON: 30-40 min easy run;

TUE: Rest or cross train 45mins

WED: 40-50 min easy run

THU: Rest

FRI: 10 min jog; 6 x 2 min hard run with 2 min easy jog in between each; 10 min easy run to finish

SAT: 60-70 min easy run

SUN: Rest or 30-40 min cross train

 

WEEK 4 ADVANCED (regularly running seeking to improve fitness/times)

MON: 40-50 min easy run

TUE: Rest or cross train 50-60mins

WED: 50-60 min easy run

THU: 10 min jog; 4 x 3min hard run with 3min jog recovery between each; 10 min easy run to finish

FRI: Rest

SAT: 10 min easy run, 2 x 10 min moderate runs with 5min easy run in between each; 10 min easy run to finish

SUN: 60-70 min easy run or cross train