Week 5 Training Program

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BRIDGE TO BRISBANE WK 5

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

Last week we spoke about the benefits of group training or having a training partner. We also introduced some harder runs into the program so hopefully you have recovered okay and looking forward to some more challenging sessions.

Introducing Hills

This week we’re looking at introducing some hills into the programs. The Bridge to Brisbane fun run has a big hill to start as we run up the Gateway Bridge and then another one as you head onto the Inner City Bypass. It is important to run some hills in training to get your body ready for race day. This will help you to enjoy the event more.

Running hills are a great way to improve the strength of the muscles in your legs so you can run faster for longer and avoid injury. We are lucky in Brisbane, we have hills everywhere, so it is not hard to find a hill to run up during your sessions. Try and find some hills that are a moderate gradient, not so steep.

Hill Technique

When you run hills try and move your arms a little quicker and shorten your stride to give you more momentum up the hill. As you run down a hill try and lean forward a bit and use gravity to help you go down the hill. Too many people make the mistake of leaning back when they run down a hill, you lose the natural inertia.

If you attend the free Bridge to Brisbane training sessions, our coaches will show you the proper hill running technique.

Saturday 5km Time Trial

This week we’re having a 5km time trial at our Saturday morning group session from New Farm Park. We are half way into the program so it’s a good time to measure our progress. We’ll do another one in week 8 to again measure our improvements.

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

MON: Rest or cross train 45mins

TUE: 5 min walk, 15 min jog; 3 min walk; 15 min jog

WED: Rest or cross train 45mins

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

FRI: Rest

SAT: 5 min walk; 15 min jog; 5 min walk; 15 min jog over hilly course

SUN: Rest or cross train 45mins

 

WEEK 5 INTERMEDIATE (moderate running fitness)

MON: 30-40 min easy run

TUE: Rest or cross train 50mins

WED: 40-50 min easy run

THU: Rest

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

SAT: 60-70 min easy run over hilly course

SUN: Rest or 30-40mins cross train

 

WEEK 5 ADVANCED (regularly running seeking to improve fitness/times)

MON: 40-50 min easy run

TUE: Rest or cross train 50-60 min

WED: 50-60 min easy run

THU: 10 min jog; 4 x 3min hard run on hills with 3min jog recovery between each; 10 min jog 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: 50-60 min easy run over hill course or cross train