Dis-Chem Training Programme
Sub 2:30
Sub 2h30 Training Programme | |||
5k Race Time: | 00:31:50 | ||
10k Race Time: | 1:06:00 | ||
Easy run pace: | 7:15-7:45p/km | ||
Tempo run pace: | 6:30-6:40p/km | ||
Weeks | Day | Description | |
12 Weeks | Mon | Rest | |
Tue | 45mins easy at 7:15-7:45p/km | ||
Wed | 45mins easy at 7:15-7:45p/km on undulating route | ||
Thu | Gym | ||
Fri | 45mins easy at 7:15-7:45p/km | ||
Sat | Rest | ||
Sun | 70mins easy at 7:15-7:45p/km | ||
11 Weeks | Mon | Rest | |
Tue | 45mins easy at 7:15-7:45p/km on undulating route | ||
Wed | 60mins easy at 7:15-7:45p/km | ||
Thu | Gym | ||
Fri | 60mins easy at 7:15-7:45p/km | ||
Sat | Rest | ||
Sun | 70mins easy at 7:15-7:45p/km | ||
10 Weeks | Mon | Rest | |
Tue | 45mins easy at 7:15-7:45p/km on undulating route | ||
Wed | 60mins easy at 7:15-7:45p/km | ||
Thu | Gym | ||
Fri | 45mins easy at 7:15-7:45p/km | ||
Sat | Rest | ||
Sun | 80mins easy at 7:15-7:45p/km | ||
9 Weeks | Mon | Rest | |
Tue | 60mins easy at 7:15-7:45p/km | ||
Wed | 45mins easy at 7:15-7:45p/km on undulating route | ||
Thu | 45mins easy at 7:15-7:45p/km | ||
Fri | Gym | ||
Sat | 45mins easy at 7:15-7:45p/km on undulating route | ||
Sun | 80mins easy at 7:15-7:45p/km | ||
8 Weeks | Mon | Rest | |
Tue | 60mins easy at 7:15-7:45p/km | ||
60mins easy at 7:15-7:45p/km on undulating route | |||
Thu | 45mins easy at 7:15-7:45p/km | ||
Fri | Gym | ||
Sat | 45mins easy at 7:15-7:45p/km or rest day | ||
Sun | 80mins easy at 7:15-7:45p/km | ||
7 Weeks | Mon | Rest | |
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 | ||
Wed | 60mins easy at 7:15-7:45p/km | ||
Thu | Gym | ||
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 | ||
Sat | 45mins easy at 7:15-7:45p/km | ||
Sun | 80mins easy at 7:15-7:45p/km | ||
6 Weeks | Mon | Rest | |
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 | ||
Wed | 60mins easy at 7:15-7:45p/km | ||
Thu | 60mins easy at 7:15-7:45p/km on undulating route | ||
Fri | Gym | ||
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 | ||
Sun | 70mins easy at 7:15-7:45p/km | ||
5 Weeks | Mon | Rest | |
Tue | 45mins easy at 7:15-7:45p/km | ||
Wed | 45mins easy at 7:15-7:45p/km | ||
Thu | 60mins easy at 7:15-7:45p/km | ||
Fri | Gym | ||
Sat | 45mins easy at 7:15-7:45p/km | ||
Sun | 80mins easy at 7:15-7:45p/km | ||
4 Weeks | Mon | Rest | |
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 | ||
Wed | 60mins easy at 7:15-7:45p/km | ||
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 | ||
Fri | Gym | ||
Sat | 60mins easy at 7:15-7:45p/km | ||
Sun | 90mins easy at 7:15-7:45p/km | ||
3 Weeks | Mon | Rest | |
Tue | Rest | ||
Wed | 60mins easy at 7:15-7:45p/km on undulating route | ||
Thu | 45mins easy at 7:15-7:45p/km | ||
Fri | Gym | ||
Sat | 45mins easy at 7:15-7:45p/km | ||
Sun | 90mins easy at 7:15-7:45p/km | ||
2 Weeks | Mon | Rest | |
Tue | Rest | ||
Wed | 60mins easy at 7:15-7:45p/km on undulating route | ||
Thu | 60mins easy at 7:15-7:45p/km | ||
Fri | Gym | ||
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 | ||
Sun | 70mins easy at 7:15-7:45p/km | ||
1 Week | Mon | Rest | |
Tue | 30mins easy at 7:15-7:45p/km | ||
Wed | 30mins easy at 7:15-7:45p/km | ||
Thu | Rest | ||
Fri | 30mins easy at 7:15-7:45p/km | ||
Sat | Rest | ||
15/01/23 | Sun | Dischem 21k Race |