Dis-Chem Training Program 2024
Train toward a great Dis-Chem Hall Marathon with Coach Grant.
Just follow this 8 week training programme and set a personal best time.
Build up to a 21K PB with Coach Grant
Sub 1h30 Training Programme
5k Target – 00:19:00
10k Target – 00:39:30
Easy run pace – 4:40-5:00/km
Tempo run pace – 3:55-4:05/km
8 WEEKS TO RACE
MONDAY
Rest
TUESDAY
20 mins easy at 4:40-5:00/km, then 2 x 15mins at 3:50-4:00/km with 5mins very slow jog between, then 10mins easy
WEDNESDAY
10km easy at 4:30/km
THURSDAY
10km easy at 4:50/km
FRIDAY
8km easy at 4:40-5:00p/km & gym
SATURDAY
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
SUNDAY
15km easy at 4:40-5:00/km
7 WEEKS TO RACE
MONDAY
Rest
TUESDAY
20mins easy at 4:40-5:00/km, then 8 x 400m in 80-84secs with 90secs very slow jog between reps, then 20mins easy
WEDNESDAY
8km easy at 4:30-4:50/km
THURSDAY
10km easy at 4:40-5:00/km on undulating route
FRIDAY
45mins easy at 4:40-5:00/km & gym
SATURDAY
20mins easy at 4:40-5:00/km, then 2 x 15mins at 3:50-4:00/km with 5mins very slow jog between, then 20mins easy
SUNDAY
15km easy at 4:40-5:00/km
6 WEEKS TO RACE
MONDAY
Rest
TUESDAY
20mins easy at 4:40-5:00/km, then on a long gradual incline do 6 x 600m reps at 4:10-4:15/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
WEDNESDAY
10km easy at 4:40-5:00/km
THURSDAY
20mins easy at 4:40-5:00/km, then 20mins at 4:10-4:20/km, then 20mins at 3:55-4:05/km
FRIDAY
8km easy at 4:40-5:00/km & gym
SATURDAY
10km tempo at 3:55-4:05/km on undulating route
SUNDAY
20km easy at 4:40-5:00/km
5 WEEKS TO RACE
MONDAY
Rest
TUESDAY
10km easy at 4:30-4:50/km
WEDNESDAY
12km easy at 4:40-5:00/km on undulating route
THURSDAY
10km easy at 4:30-4:50/km
FRIDAY
8km easy at 4:40-5:00/km & gym
SATURDAY
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
SUNDAY
20km easy at 4:40-5:00/km
4 WEEKS TO RACE
MONDAY
Rest
TUESDAY
20mins easy at 4:40-5:00/km, then 8 x 400m in 80-84secs with 90secs very slow jog between reps, then 20mins easy
WEDNESDAY
10km easy at 4:30-4:50/km
THURSDAY
20mins easy at 4:40-5:00/km, then 15 x 100m fast hill reps on a steep incline with slow jog down between, then 20mins easy
FRIDAY
8km easy at 4:40-5:00/km & gym
SATURDAY
12km tempo at 3:55-4:05/km on undulating route
SUNDAY
15km easy at 4:40-5:00/km
3 WEEKS TO RACE
MONDAY
8km easy at 4:40-5:00/km
TUESDAY
Rest
WEDNESDAY
10km easy at 4:30-4:50/km
THURSDAY
20mins easy at 4:40-5:00/km, then 10 x 400m in 80-84secs with 90secs very slow jog between reps, then 20mins easy
FRIDAY
8km easy at 4:40-5:00/km & gym
SATURDAY
10km easy at 4:40-5:00/km on undulating route
SUNDAY
20km easy at 4:40-5:00/km
2 WEEKS TO RACE
MONDAY
8km easy at 4:40-5:00/km
TUESDAY
Rest
WEDNESDAY
20mins easy at 4:40-5:00/km, then 4 x 800m in 3mins02-3mins05 with 3mins very slow jog between reps, then 20mins easy
THURSDAY
8km easy at 4:40-5:00/km
FRIDAY
8km easy at 4:40-5:00/km & gym
SATURDAY
20mins easy at 4:50-5:00/km, then 5 x 400m in 80secs with 2mins slow jog between reps, then 20mins easy
SUNDAY
12km easy at 4:40-5:00/km
1 WEEK TO RACE
MONDAY
Rest
TUESDAY
8km easy at 4:40-5:00/km
WEDNESDAY
20mins easy at 4:40-5:00/km, then 4 x 3mins at 4:10-4:15/km with 3mins very slow jog between, then 10mins very easy
THURSDAY
8km easy at 4:40-5:00/km or rest day
FRIDAY
Rest
SATURDAY
30-35mins very easy, then 4 x light 100m strides with slow jog back between
SUNDAY – RACE DAY!
Dischem 21k Race
Sub 2h00 Training Programme
5k Target – 00:25:30
10k Target – 00:52:50
Easy run pace – 5:50-6:20/km
Tempo run pace – 5:15-5:25/km
8 WEEKS TO RACE
MONDAY
Rest
TUESDAY
20mins easy at 5:50-6:20/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
WEDNESDAY
8km easy at 5:50-6:20/km
THURSDAY
15mins easy at 5:50-6:20/km, then 2 x 10mins at 5:15-5:25/km with 5mins slow jog between, then 20mins easy
FRIDAY
Gym
SATURDAY
12km easy at 5:50-6:20/km
SUNDAY
6km easy at 5:50-6:20/km
7 WEEKS TO RACE
MONDAY
Rest
TUESDAY
20mins easy at 5:50-6:20/km, then 40mins at 5:30-5:40/km on moderate undulation
WEDNESDAY
8km easy at 5:50-6:20/km
THURSDAY
6km easy at 5:50-6:20/km
FRIDAY
Gym
SATURDAY
13km easy at 5:50-6:20/km
SUNDAY
6-8km easy at 5:50-6:20/km
6 WEEKS TO RACE
MONDAY
Rest
TUESDAY
20mins easy at 5:50-6:20/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
WEDNESDAY
8km easy at 5:50-6:20/km
THURSDAY
6km easy at 5:50-6:20/km and/or Gym
FRIDAY
15mins easy at 5:50-6:20/km, then 2 x 15mins at 5:15-5:25/km with 5mins slow jog between, then 20mins easy
SATURDAY
6km tempo at 5:15-5:25/km on undulating route
SUNDAY
15km easy at 5:50-6:20/km
5 WEEKS TO RACE
MONDAY
Rest
TUESDAY
20mins easy at 5:50-6:20/km, then on a long gradual incline do 4 x 600m reps at 5:35-5:45/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
WEDNESDAY
6km easy at 5:50-6:20/km
THURSDAY
20mins easy at 5:50-6:20/km, then 20mins at 5:15-5:25/km, then 20mins easy
FRIDAY
Gym
SATURDAY
8km easy at 5:50-6:20/km
SUNDAY
12km easy at 5:50-6:20/km
4 WEEKS TO RACE
MONDAY
Rest
TUESDAY
20mins easy at 5:50-6:20/km, then on a long gradual incline do 4 x 600m reps at 5:35-5:45/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
WEDNESDAY
8km easy at 5:50-6:20/km
THURSDAY
15mins easy at 5:50-6:20/km, then 30mins at 5:15-5:25/km, then 15mins easy
FRIDAY
Gym
SATURDAY
10km tempo at 5:15-5:25/km on undulating route
SUNDAY
12km easy at 5:50-6:20/km
3 WEEKS TO RACE
MONDAY
Gym and/or cross training (swimming, bike, etc)
TUESDAY
Rest
WEDNESDAY
20mins easy at 5:50-6:20/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
THURSDAY
8km easy at 5:50-6:20/km
FRIDAY
Gym
SATURDAY
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
SUNDAY
12km easy at 5:50-6:20/km
2 WEEKS TO RACE
MONDAY
Gym and/or cross training (swimming, bike, etc)
TUESDAY
Rest
WEDNESDAY
8km easy at 5:50-6:20/km on undulating route
THURSDAY
6km easy at 5:50-6:20/km
FRIDAY
Gym
SATURDAY
20mins easy at 5:50-6:20/km, then 4 x 5mins at 5:15-5:25/km with 60secs slow jog between reps, then 20mins easy
SUNDAY
10km easy at 5:50-6:20/km
1 WEEK TO RACE
MONDAY
Rest
TUESDAY
6km easy at 5:50-6:20/km
WEDNESDAY
20mins easy at 5:50-6:20/km, then 2 x 5mins at 5:15-5:25/km with 5mins slow jog between reps, then 10mins easy
THURSDAY
6km easy at 5:50-6:20/km
FRIDAY
Rest
SATURDAY
30-40mins very easy
SUNDAY
Dischem 21k Race
Sub 2h30 Training Programme
5k Target – 00:31:50
10k Target – 01:06:00
Easy run pace – 7:15-7:45p/km
Tempo run pace – 6:30-6:40p/km
8 WEEKS TO RACE
MONDAY
Rest
TUESDAY
6km easy at 7:15-7:45/km
WEDNESDAY
6km easy at 7:15-7:45/km on undulating route
THURSDAY
5km easy at 7:15-7:45/km
FRIDAY
Gym
SATURDAY
5km easy at 7:15-7:45/km or rest day
SUNDAY
8km easy at 7:15-7:45/km
7 WEEKS TO RACE
MONDAY
Rest
TUESDAY
20mins easy at 7:15-7:45/km, then 10mins at 6:30-6:40/km, then 5mins very easy, then 10mins at 6:30-6:40/km, then 15mins easy
WEDNESDAY
8km easy at 7:15-7:45/km
THURSDAY
Gym
FRIDAY
20mins easy at 7:15-7:45/km, then 10mins at 6:30-6:40/km, then 5mins very easy, then 10mins at 6:30-6:40/km, then 15mins easy
SATURDAY
5km easy at 7:15-7:45/km
SUNDAY
10km easy at 7:15-7:45/km
6 WEEKS TO RACE
MONDAY
Rest
TUESDAY
20mins easy, then on a moderate incline do 4 x 400m hill reps at 6:00-6:10/km with slow jog down between reps, then 20mins easy
WEDNESDAY
8km easy at 7:15-7:45/km
THURSDAY
8km easy at 7:15-7:45/km on undulating route
FRIDAY
Gym
SATURDAY
6km tempo at 6:30-6:40/km on undulating route
SUNDAY
9km easy at 7:15-7:45/km
5 WEEKS TO RACE
MONDAY
Rest
TUESDAY
5km easy at 7:15-7:45/km
WEDNESDAY
5km easy at 7:15-7:45/km
THURSDAY
8km easy at 7:15-7:45/km
FRIDAY
Gym
SATURDAY
5km easy at 7:15-7:45/km
SUNDAY
10km easy at 7:15-7:45/km
4 WEEKS TO RACE
MONDAY
Rest
TUESDAY
20mins easy, then on a moderate incline do 6 x 200m hill reps at 6:00-6:10/km with slow jog down between reps, then 20mins easy
WEDNESDAY
8km easy at 7:15-7:45/km
THURSDAY
20mins easy at 7:15-7:45/km, then 5mins at 6:30-6:40/km, then 5mins very easy, then 5mins at 6:30-6:40/km, then 15mins easy
FRIDAY
Gym
SATURDAY
10km tempo at 6:30-6:40/km on undulating route
SUNDAY
12km easy at 7:15-7:45/km
3 WEEKS TO RACE
MONDAY
Rest
TUESDAY
Rest
WEDNESDAY
8km easy at 7:15-7:45/km on undulating route
THURSDAY
6km easy at 7:15-7:45/km
FRIDAY
Gym
SATURDAY
6km easy at 7:15-7:45/km
SUNDAY
12km easy at 7:15-7:45/km
2 WEEKS TO RACE
MONDAY
Rest
TUESDAY
Rest
WEDNESDAY
8km easy at 7:15-7:45/km on undulating route
THURSDAY
6km easy at 7:15-7:45/km
FRIDAY
Gym
SATURDAY
20mins easy at 7:15-7:45/km, then 10mins at 6:30-6:40/km, then 5mins very easy, then 10mins at 6:30-6:40/km, them 10mins at 6:30-6:40/km, then 5mins easy
SUNDAY
10km easy at 7:15-7:45/km
1 WEEK TO RACE
MONDAY
Rest
TUESDAY
4km easy at 7:15-7:45/km
WEDNESDAY
4km easy at 7:15-7:45/km
THURSDAY
Rest
FRIDAY
4km easy at 7:15-7:45/km
SATURDAY
Rest
SUNDAY
