Week 6 Training Program

Home » Week 6 Training Program

BRIDGE TO BRISBANE WK 6

This week’s training program and helpful tips from Renae Jones, Head Coach of Brisbane Run Squad www.brisbanerunsquad.com.au
We’re at the half way point of our preparation so hopefully you’re feeling good and starting to look forward to the event. Don’t forget to get your entries in.

Introducing Pacing
This week we’re continuing with some training over the hills to build our strength but we’re also looking at pacing. One of the keys to running a good race is to get your pacing right.
In an event such as the Bridge to Brisbane with a lot of people, runners tend to go out very hard at the start and after a couple of kilometers they really begin to struggle. Going too hard at the start will mean the last few kilometers of the event will be harder and slower than normal, especially that run up the Inner City Bypass!
The best way to run an event is even paced by being conservative at the start. If you’re goal is to run 50 minutes for 10km then ideally you should run the first 1km in around 4.55-5.00 and then sit on 5.00 min per km for the rest of the race. A good goal to have is to even come home stronger and do the second half quicker.

Practicing Pacing
Best way to practice this is in training. Practice starting at a conservative pace and feel as though you’re finishing the run feeling good and strong. Come race day it’s a great feeling when you’re running past people over the last couple of kilometers rather than being passed.
If you attend the free sessions, your coaches will guide you through pacing during the sessions to show you how to do it and what it should feel like.

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, gym workout, walking or cycling

WEEK 6 BEGINNER (limited running fitness and/or never run before)

From this week forward, your Wednesday cross-training session will be replaced by a run specific session enhancing your event preparation.

MON: Rest or cross train 50mins
TUE: 5 min walk, 20 min jog; 5 min walk; 20 min jog 
WED: 5 min walk, 15 min jog; 3 min walk; 15 min jog 
THU: 5 min walk; 10 min jog; 2 min walk; 4 x 90 sec hard on hills with 2min walk in between each; 5 min jog to finish
FRI: Rest
SAT: 5 min walk; 20 min jog; 5 min walk; 20 min jog over hilly course
SUN: Rest or cross train 45mins

WEEK 6 INTERMEDIATE (moderate running fitness)

MON:  40-50 min easy run;
TUE:   Rest or cross train 50mins
WED:  30-40 min easy run with last 10 min @ proposed race pace
THU:   Rest
FRI:  10 min jog; 5 x 3 min over hilly course with 3 min easy jog in between; 10min jog to finish
SAT: 60-70 min easy run over hilly course
SUN: Rest or 30-40 min cross train

WEEK 6 ADVANCED (regularly running seeking to improve fitness/times)

MON: 40-50 min easy run
TUE:  Rest or cross train 60mins
WED: 40-50 min easy run with last 10 min @ proposed race pace
THU: 10 min jog; 5 x 3 min hard run on hills with 2min 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: 60-65 min easy run over hill course or cross train