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