Dis-Chem 2022 Training Programme
Sub 2:00
Sub 2h00 Training Programme | |||
5k Race Time: | 0:25:30 | ||
10k Race Time: | 0:52:50 | ||
Easy run pace: | 5:50-6:20p/km | ||
Tempo run pace: | 5:15-5:25p/km | ||
Weeks | Date | Day | Description |
12 Weeks | 21/10/19 | Mon | Rest |
22/10/19 | Tue | 45mins easy at 5:50-6:20p/km | |
23/10/19 | Wed | 60mins easy at 5:50-6:20p/km | |
24/10/19 | Thu | 45mins easy at 5:50-6:20p/km | |
25/10/19 | Fri | Gym | |
26/10/19 | Sat | 80mins easy at 5:50-6:20p/km | |
27/10/19 | Sun | 60mins easy at 5:50-6:20p/km | |
11 Weeks | 28/10/19 | Mon | Rest |
29/10/19 | Tue | 45mins easy at 5:50-6:20p/km | |
30/10/19 | Wed | 60mins easy at 5:50-6:20p/km | |
31/10/19 | Thu | 45mins easy at 5:50-6:20p/km | |
01/11/19 | Fri | Gym | |
02/11/19 | Sat | 90mins easy at 5:50-6:20p/km | |
03/11/19 | Sun | 45mins easy at 5:50-6:20p/km | |
10 Weeks | 04/11/19 | Mon | Rest |
05/11/19 | Tue | 20mins easy at 5:50-6:20p/km, then 2 x 5mins of 30secs fast, 30secs easy, with 5mins easy jog between sets, then 15mins easy | |
06/11/19 | Wed | 60mins easy at 5:50-6:20p/km | |
07/11/19 | Thu | 45mins easy at 5:50-6:20p/km on undulating route | |
08/11/19 | Fri | Gym | |
09/11/19 | Sat | 90mins easy at 5:50-6:20p/km | |
10/11/19 | Sun | 60mins easy at 5:50-6:20p/km | |
9 Weeks | 11/11/19 | Mon | Rest |
12/11/19 | Tue | 60mins easy at 5:50-6:20p/km on undulating route | |
13/11/19 | Wed | 60mins easy at 5:50-6:20p/km | |
14/11/19 | Thu | Gym | |
15/11/19 | Fri | 45mins easy at 5:50-6:20p/km | |
16/11/19 | Sat | 15mins very easy, then 4 x 100m light strides, then push a Parkrun or your own 5k time trial route, then 15-20mins very easy afterwards | |
17/11/19 | Sun | 80mins easy at 5:50-6:20p/km | |
8 Weeks | 18/11/19 | Mon | Rest |
19/11/19 | Tue | 20mins easy at 5:50-6:20p/km, then 2 x 4 x 120m hill reps on a steep incline (focus on high knees and drive as opposed to how fast you can sprint the hill) with slow jog/walk down between reps and 3-5mins very easy jog between sets, then 20mins easy | |
20/11/19 | Wed | 60mins easy at 5:50-6:20p/km | |
21/11/19 | Thu | 15mins easy at 5:50-6:20p/km, then 2 x 10mins at 5:15-5:25p/km with 5mins slow jog between, then 20mins easy | |
22/11/19 | Fri | Gym | |
23/11/19 | Sat | 90mins easy at 5:50-6:20p/km | |
24/11/19 | Sun | 45mins easy at 5:50-6:20p/km | |
7 Weeks | 25/11/19 | Mon | Rest |
26/11/19 | Tue | 20mins easy at 5:50-6:20p/km, then 40mins at 5:30-5:40p/km on moderate undulation | |
27/11/19 | Wed | 60mins easy at 5:50-6:20p/km | |
28/11/19 | Thu | 45mins easy at 5:50-6:20p/km | |
29/11/19 | Fri | Gym | |
30/11/19 | Sat | 100mins easy at 5:50-6:20p/km | |
01/12/19 | Sun | 45-60mins easy at 5:50-6:20p/km | |
6 Weeks | 02/12/19 | Mon | Rest |
03/12/19 | Tue | 20mins easy at 5:50-6:20p/km, then 2 x 6 x 120m hill reps on a steep incline (focus on high knees and drive as opposed to how fast you can sprint the hill) with slow jog/walk down between reps and 3-5mins very easy jog between sets, then 20mins easy | |
04/12/19 | Wed | 60mins easy at 5:50-6:20p/km | |
05/12/19 | Thu | 45mins easy at 5:50-6:20p/km and/or Gym | |
06/12/19 | Fri | 15mins easy at 5:50-6:20p/km, then 2 x 15mins at 5:15-5:25p/km with 5mins slow jog between, then 20mins easy | |
07/12/19 | Sat | 45mins easy at 5:50-6:20p/km | |
08/12/19 | Sun | 120mins easy at 5:50-6:20p/km | |
5 Weeks | 09/12/19 | Mon | Rest |
10/12/19 | Tue | 20mins easy at 5:50-6:20p/km, then on a long gradual incline do 4 x 600m reps at 5:35-5:45p/km, then easy jog back down with lightly “spinning” the legs for the last 400m of the downhill back, then 2mins very easy jog at the bottom before the next rep, then 15-20mins easy | |
11/12/19 | Wed | 45mins easy at 5:50-6:20p/km | |
12/12/19 | Thu | 20mins easy at 5:50-6:20p/km, then 20mins at 5:15-5:25p/km, then 20mins easy | |
13/12/19 | Fri | Gym | |
14/12/19 | Sat | 60mins easy at 5:50-6:20p/km | |
15/12/19 | Sun | 90mins easy at 5:50-6:20p/km | |
4 Weeks | 16/12/19 | Mon | Rest |
17/12/19 | Tue | 20mins easy at 5:50-6:20p/km, then on a long gradual incline do 4 x 600m reps at 5:35-5:45p/km lighting “spinning” the legs for the last 400m of the downhill back, then 2mins very easy jog at the bottom before the next rep, then 15-20mins easy | |
18/12/19 | Wed | 60mins easy at 5:50-6:20p/km | |
19/12/19 | Thu | 15mins easy at 5:50-6:20p/km, then 30mins at 5:15-5:25p/km, then 15mins easy | |
20/12/19 | Fri | Gym | |
21/12/19 | Sat | 80mins easy at 5:50-6:20p/km | |
22/12/19 | Sun | 90mins easy at 5:50-6:20p/km | |
3 Weeks | 23/12/19 | Mon | Gym and/or cross training (swimming, bike, etc) |
24/12/19 | Tue | Rest | |
25/12/19 | Wed | 20mins easy at 5:50-6:20p/km, then 2 x 8 x 150m hill reps on a steep incline (focus on high knees and drive as opposed to how fast you can sprint the hill) with slow jog/walk down between reps and 3-5mins very easy jog between sets, then 20mins easy | |
26/12/19 | Thu | 60mins easy at 5:50-6:20p/km | |
27/12/19 | Fri | Gym | |
28/12/19 | Sat | 15mins very easy, then 4 x 100m light strides, then push a Parkrun or your own 5k time trial route, then 15-20mins very easy afterwards | |
29/12/19 | Sun | 90mins easy at 5:50-6:20p/km | |
2 Weeks | 30/12/19 | Mon | Gym and/or cross training (swimming, bike, etc) |
31/12/19 | Tue | Rest | |
01/01/20 | Wed | 60mins easy at 5:50-6:20p/km on undulating route | |
02/01/20 | Thu | 45mins easy at 5:50-6:20p/km | |
03/01/20 | Fri | Gym | |
04/01/20 | Sat | 20mins easy at 5:50-6:20p/km, then 4 x 5mins at 5:15-5:25p/km with 60secs slow jog between reps, then 20mins easy | |
05/01/20 | Sun | 70mins easy at 5:50-6:20p/km | |
1 Week | 06/01/20 | Mon | Rest |
07/01/20 | Tue | 45mins easy at 5:50-6:20p/km | |
08/01/20 | Wed | 20mins easy at 5:50-6:20p/km, then 2 x 5mins at 5:15-5:25p/km with 5mins slow jog between reps, then 10mins easy | |
09/01/20 | Thu | 45mins easy at 5:50-6:20p/km | |
10/01/20 | Fri | Rest | |
11/01/20 | Sat | 30-40mins very easy | |
12/01/20 | Sun | Dischem 21k Race |
Sub 1h30 Training Programme | |||
5k Race Time: | 0:19:00 | ||
10k Race Time: | 0:39:30 | ||
Easy run pace: | 4:40-5:00p/km | ||
Tempo run pace: | 3:55-4:05p/km | ||
Weeks | Date | Day | Description |
12 Weeks | 21/10/19 | Mon | Rest |
22/10/19 | Tue | 20mins easy at 4:40-5:00p/km, then 20mins of 90secs fast / 60secs easy, then 20mins easy | |
23/10/19 | Wed | 60mins easy at 4:40-5:00p/km | |
24/10/19 | Thu | 20mins easy at 4:40-5:00p/km, then 2 x 6 x 150m hill reps on a steep incline (focus on high knees and drive as opposed to how fast you can sprint the hill) with slow jog down between reps and 3mins very easy jog between sets, then 20mins easy | |
25/10/19 | Fri | 45mins easy at 4:40-5:00p/km & gym | |
26/10/19 | Sat | 60mins easy at 4:40-5:00p/km on undulating route | |
27/10/19 | Sun | 80mins easy at 4:40-5:00p/km | |
11 Weeks | 28/10/19 | Mon | Rest |
29/10/19 | Tue | 20mins easy at 4:40-5:00p/km, then 4 x 800m in 3mins02-3mins05 with 3mins very slow jog between reps, then 20mins easy | |
30/10/19 | Wed | 60mins easy at 4:40-5:00p/km | |
31/10/19 | Thu | 20mins easy at 4:40-5:00p/km, then 2 x 8 x 150m hill reps on a steep incline (focus on high knees and drive as opposed to how fast you can sprint the hill) with slow jog down between reps and 3mins very easy jog between sets, then 20mins easy | |
01/11/19 | Fri | 45mins easy at 4:40-5:00p/km & gym | |
02/11/19 | Sat | 20mins easy at 4:40-5:00p/km, then 20mins at 3:55-4:05p/km, then 20mins easy | |
03/11/19 | Sun | 90mins easy at 4:40-5:00p/km | |
10 Weeks | 04/11/19 | Mon | Rest |
05/11/19 | Tue | 60mins easy at 4:40-5:00p/km on undulating route | |
06/11/19 | Wed | 70mins easy at 4:30-4:50p/km | |
07/11/19 | Thu | 60mins easy at 4:40-5:00p/km on undulating route | |
08/11/19 | Fri | 45mins easy at 4:40-5:00p/km & gym | |
09/11/19 | Sat | 15mins very easy, then 4 x 100m light strides, then push a Parkrun or your own 5k time trial route, then 15-20mins very easy afterwards | |
10/11/19 | Sun | 90mins easy at 4:40-5:00p/km | |
9 Weeks | 11/11/19 | Mon | Rest |
12/11/19 | Tue | 20mins easy at 4:40-5:00p/km, then 20mins at 3:55-4:05p/km, then 20mins easy | |
13/11/19 | Wed | 70mins easy at 4:30-4:50p/km | |
14/11/19 | Thu | 60mins easy at 4:40-5:00p/km on undulating route | |
15/11/19 | Fri | 45mins easy at 4:40-5:00p/km & gym | |
16/11/19 | Sat | 20mins easy at 4:40-5:00p/km, then 6 x 800m in 3mins02-3mins05 with 3mins very slow jog between reps, then 20mins easy | |
17/11/19 | Sun | 80mins easy at 4:30-4:50p/km | |
8 Weeks | 18/11/19 | Mon | Rest |
19/11/19 | Tue | 20mins easy at 4:40-5:00p/km, then 2 x 15mins at 3:50-4:00p/km with 5mins very slow jog between, then 10mins easy | |
20/11/19 | Wed | 60mins easy at 4:30-4:50p/km | |
21/11/19 | Thu | 60mins easy at 4:30-4:50p/km | |
22/11/19 | Fri | 45mins easy at 4:40-5:00p/km & gym | |
23/11/19 | Sat | 15mins very easy, then 4 x 100m light strides, then push a Parkrun or your own 5k time trial route, then 15-20mins very easy afterwards OR 20mins easy, then 6 x 1000m in 3:40 with 3.5mins slow jog between reps, then 10mins easy | |
24/11/19 | Sun | 90mins easy at 4:40-5:00p/km | |
7 Weeks | 25/11/19 | Mon | Rest |
26/11/19 | Tue | 20mins easy at 4:40-5:00p/km, then 8 x 400m in 80-84secs with 90secs very slow jog between reps, then 20mins easy | |
27/11/19 | Wed | 45mins easy at 4:30-4:50p/km | |
28/11/19 | Thu | 60mins easy at 4:40-5:00p/km on undulating route | |
29/11/19 | Fri | 45mins easy at 4:40-5:00p/km & gym | |
30/11/19 | Sat | 20mins easy at 4:40-5:00p/km, then 2 x 15mins at 3:50-4:00p/km with 5mins very slow jog between, then 20mins easy | |
01/12/19 | Sun | 90mins easy at 4:40-5:00p/km | |
6 Weeks | 02/12/19 | Mon | Rest |
03/12/19 | Tue | 20mins easy at 4:40-5:00p/km, then on a long gradual incline do 6 x 600m reps at 4:10-4:15p/km, then easy jog back down with lightly “spinning” the legs for the last 400m of the downhill back, then 2mins very easy jog at the bottom before the next rep, then 15-20mins easy | |
04/12/19 | Wed | 60mins easy at 4:40-5:00p/km | |
05/12/19 | Thu | 20mins easy at 4:40-5:00p/km, then 20mins at 4:10-4:20p/km, then 20mins at 3:55-4:05p/km | |
06/12/19 | Fri | 45mins easy at 4:40-5:00p/km & gym | |
07/12/19 | Sat | 60mins easy at 4:40-5:00p/km on undulating route | |
08/12/19 | Sun | 120mins easy at 4:40-5:00p/km | |
5 Weeks | 09/12/19 | Mon | Rest |
10/12/19 | Tue | 60mins easy at 4:30-4:50p/km | |
11/12/19 | Wed | 70mins easy at 4:40-5:00p/km on undulating route | |
12/12/19 | Thu | 60mins easy at 4:30-4:50p/km | |
13/12/19 | Fri | 45mins easy at 4:40-5:00p/km & gym | |
14/12/19 | Sat | 15mins very easy, then 4 x 100m light strides, then push a Parkrun or your own 5k time trial route, then 15-20mins very easy afterwards OR 20mins easy, then 6 x 1000m in 3:40 with 3.5mins slow jog between reps, then 10mins easy | |
15/12/19 | Sun | 120mins easy at 4:40-5:00p/km | |
4 Weeks | 16/12/19 | Mon | Rest |
17/12/19 | Tue | 20mins easy at 4:40-5:00p/km, then 8 x 400m in 80-84secs with 90secs very slow jog between reps, then 20mins easy | |
18/12/19 | Wed | 60mins easy at 4:30-4:50p/km | |
19/12/19 | Thu | 20mins easy at 4:40-5:00p/km, then 15 x 100m fast hill reps on a steep incline with slow jog down between, then 20mins easy | |
20/12/19 | Fri | 45mins easy at 4:40-5:00p/km & gym | |
21/12/19 | Sat | 80mins easy at 4:40-5:00p/km on undulating route | |
22/12/19 | Sun | 90mins easy at 4:40-5:00p/km | |
3 Weeks | 23/12/19 | Mon | 45mins easy at 4:40-5:00p/km |
24/12/19 | Tue | Rest | |
25/12/19 | Wed | 60mins easy at 4:30-4:50p/km | |
26/12/19 | Thu | 20mins easy at 4:40-5:00p/km, then 10 x 400m in 80-84secs with 90secs very slow jog between reps, then 20mins easy | |
27/12/19 | Fri | 45mins easy at 4:40-5:00p/km & gym | |
28/12/19 | Sat | 60mins easy at 4:40-5:00p/km on undulating route | |
29/12/19 | Sun | 120mins easy at 4:40-5:00p/km | |
2 Weeks | 30/12/19 | Mon | 45mins easy at 4:40-5:00p/km |
31/12/19 | Tue | Rest | |
01/01/20 | Wed | 20mins easy at 4:40-5:00p/km, then 4 x 800m in 3mins02-3mins05 with 3mins very slow jog between reps, then 20mins easy | |
02/01/20 | Thu | 45mins easy at 4:40-5:00p/km | |
03/01/20 | Fri | 45mins easy at 4:40-5:00p/km & gym | |
04/01/20 | Sat | 20mins easy at 4:50-5:00p/km, then 5 x 400m in 80secs with 2mins slow jog between reps, then 20mins easy | |
05/01/20 | Sun | 70mins easy at 4:40-5:00p/km | |
1 Week | 06/01/20 | Mon | Rest |
07/01/20 | Tue | 45mins easy at 4:40-5:00p/km | |
08/01/20 | Wed | 20mins easy at 4:40-5:00p/km, then 4 x 3mins at 4:10-4:15p/km with 3mins very slow jog between, then 10mins very easy | |
09/01/20 | Thu | 45mins easy at 4:40-5:00p/km or rest day | |
10/01/20 | Fri | 35mins easy at 4:40-5:00p/km | |
11/01/20 | Sat | 30-35mins very easy, then 4 x light 100m strides with slow jog back between | |
12/01/20 | Sun | Dischem 21k Race |