Dis-Chem 2019 Training Programme Sub 2:302018-11-28T09:38:31+00:00

Dis-Chem 2019 Training Programme
Sub 2:30

Sub 2h30 Training Programme
5k Race Time: 00:31:50
10k Race Time: 01:06:00
Easy run pace: 7:15-7:45p/km
Tempo run pace: 6:30-6:40p/km
Weeks Date Day Description
12 Weeks 22/10/18 Mon Rest
23/10/18 Tue 45mins easy at 7:15-7:45p/km
24/10/18 Wed 45mins easy at 7:15-7:45p/km on undulating route
25/10/18 Thu Gym
26/10/18 Fri 45mins easy at 7:15-7:45p/km
27/10/18 Sat Rest
28/10/18 Sun 70mins easy at 7:15-7:45p/km
11 Weeks 29/10/18 Mon Rest
30/10/18 Tue 45mins easy at 7:15-7:45p/km on undulating route
31/10/18 Wed 60mins easy at 7:15-7:45p/km
01/11/18 Thu Gym
02/11/18 Fri 60mins easy at 7:15-7:45p/km
03/11/18 Sat Rest
04/11/18 Sun 70mins easy at 7:15-7:45p/km
10 Weeks 05/11/18 Mon Rest
06/11/18 Tue 45mins easy at 7:15-7:45p/km on undulating route
07/11/18 Wed 60mins easy at 7:15-7:45p/km
08/11/18 Thu Gym
09/11/18 Fri 45mins easy at 7:15-7:45p/km
10/11/18 Sat Rest
11/11/18 Sun 80mins easy at 7:15-7:45p/km
9 Weeks 12/11/18 Mon Rest
13/11/18 Tue 60mins easy at 7:15-7:45p/km
14/11/18 Wed 45mins easy at 7:15-7:45p/km on undulating route
15/11/18 Thu 45mins easy at 7:15-7:45p/km
16/11/18 Fri Gym
17/11/18 Sat 45mins easy at 7:15-7:45p/km on undulating route
18/11/18 Sun 80mins easy at 7:15-7:45p/km
8 Weeks 19/11/18 Mon Rest
20/11/18 Tue 60mins easy at 7:15-7:45p/km
21/11/18 Wed 60mins easy at 7:15-7:45p/km on undulating route
22/11/18 Thu 45mins easy at 7:15-7:45p/km
23/11/18 Fri Gym
24/11/18 Sat 45mins easy at 7:15-7:45p/km or rest day
25/11/18 Sun 80mins easy at 7:15-7:45p/km
7 Weeks 26/11/18 Mon Rest
27/11/18 Tue 20mins easy at 7:15-7:45p/km, then 10mins at 6:30-6:40p/km, then 5mins very easy, then 10mins at 6:30-6:40p/km, then 15mins easy
28/11/18 Wed 60mins easy at 7:15-7:45p/km
29/11/18 Thu Gym
30/11/18 Fri 20mins easy at 7:15-7:45p/km, then 10mins at 6:30-6:40p/km, then 5mins very easy, then 10mins at 6:30-6:40p/km, then 15mins easy
01/12/18 Sat 45mins easy at 7:15-7:45p/km
02/12/18 Sun 80mins easy at 7:15-7:45p/km
6 Weeks 03/12/18 Mon Rest
04/12/18 Tue 20mins easy, then on a moderate incline do 4 x 400m hill reps at 6:00-6:10p/km with slow jog down between reps, then 20mins easy
05/12/18 Wed 60mins easy at 7:15-7:45p/km
06/12/18 Thu 60mins easy at 7:15-7:45p/km on undulating route
07/12/18 Fri Gym
08/12/18 Sat 20mins easy at 7:15-7:45p/km, then 10mins at 6:30-6:40p/km, then 5mins very easy, then 10mins at 6:30-6:40p/km, them 10mins at 6:30-6:40p/km, then 5mins easy
09/12/18 Sun 70mins easy at 7:15-7:45p/km
5 Weeks 10/12/18 Mon Rest
11/12/18 Tue 45mins easy at 7:15-7:45p/km
12/12/18 Wed 45mins easy at 7:15-7:45p/km
13/12/18 Thu 60mins easy at 7:15-7:45p/km
14/12/18 Fri Gym
15/12/18 Sat 45mins easy at 7:15-7:45p/km
16/12/18 Sun 80mins easy at 7:15-7:45p/km
4 Weeks 17/12/18 Mon Rest
18/12/18 Tue 20mins easy, then on a moderate incline do 6 x 200m hill reps at 6:00-6:10p/km with slow jog down between reps, then 20mins easy
19/12/18 Wed 60mins easy at 7:15-7:45p/km
20/12/18 Thu 20mins easy at 7:15-7:45p/km, then 5mins at 6:30-6:40p/km, then 5mins very easy, then 5mins at 6:30-6:40p/km, then 15mins easy
21/12/18 Fri Gym
22/12/18 Sat 60mins easy at 7:15-7:45p/km
23/12/18 Sun 90mins easy at 7:15-7:45p/km
3 Weeks 24/12/18 Mon Rest
25/12/18 Tue Rest
26/12/18 Wed 60mins easy at 7:15-7:45p/km on undulating route
27/12/18 Thu 45mins easy at 7:15-7:45p/km
28/12/18 Fri Gym
29/12/18 Sat 45mins easy at 7:15-7:45p/km
30/12/18 Sun 90mins easy at 7:15-7:45p/km
2 Weeks 31/12/18 Mon Rest
01/01/19 Tue Rest
02/01/19 Wed 60mins easy at 7:15-7:45p/km on undulating route
03/01/19 Thu 60mins easy at 7:15-7:45p/km
04/01/19 Fri Gym
05/01/19 Sat 20mins easy at 7:15-7:45p/km, then 10mins at 6:30-6:40p/km, then 5mins very easy, then 10mins at 6:30-6:40p/km, them 10mins at 6:30-6:40p/km, then 5mins easy
06/01/19 Sun 70mins easy at 7:15-7:45p/km
1 Week 07/01/19 Mon Rest
08/01/19 Tue 30mins easy at 7:15-7:45p/km
09/01/19 Wed 30mins easy at 7:15-7:45p/km
10/01/19 Thu Rest
11/01/19 Fri 30mins easy at 7:15-7:45p/km
12/01/19 Sat Rest
13/01/19 Sun Dischem 21k Race