Sunset Series- Beginner Training Plan
Training Plan
BEGINNER
SUPERCHARGE YOUR FITNESS
Monday
Tuesday
Jan 13 - 19
Run 30 mins 10 mins walk - 20 mins as 3mins run 2 mins walk
Day off or Yoga or stretch class
Jan 20 - 26
Run 30 mins 10 mins walk - 20 mins as 3mins run 2 mins walk
Day off or Yoga or stretch class
Run 30 mins 10 mins walk - 20 mins as 4 mins run - 1 mins walk
Run 30 mins 10 mins walk - 20 mins as 4mins run 1 mins walk
Jan 27 - 28 Feb 02 - 08
Wednesday Run 30 mins
Thursday
Friday
Saturday
Sunday
Yoga or cross training
off
Run 5km complete at 1km walk - 1km run - 1km walk - 1km run - 1 km walk
Cross training or off
Run 30 mins
Yoga or cross training
off
Run 5km complete at 1km walk - 2km run - 1km walk - 1km run
Cross training or off
Day off or Yoga or stretch class
Run 30 mins
Yoga or cross training
off
Run 5km complete at 1km walk - 3km run -1km walk
Cross training or off
Day off or Yoga or stretch class
Race 1 – ZOO Sun set series
Yoga or cross training
off
Run 5km complete at 1km walk - 2km run - 1km walk - 1km run
Cross training or off
10mins run/walk to warm up 6x1mins pick ups 1mins walk bw each. Remainder as 2 mins run - 2 mins walk 10mins run/walk to warm up 6x90 sec pick ups - 90 sec walk bw each. Remainder as 2 mins run- 2 mins walk
10mins run/walk to warm up 6x2 mins pick ups 1mins walk bw each. Warm down
Tips for this phase Build endurance to be able to go the distance in just under 4 weeks Make sure the Saturday run is done at a comfortable pace and it is important to run for that distance suggested. It is always important to start of each session easy whether walking or a SLOW run.
LEGEND • Pick Ups-controlled faster effort for the set time. It is important to take the walking easy in order to keep the effort up for the run. • Cross training- this could include swimming- biking or a gym session of some sort.
BEGINNER
SUPERCHARGE YOUR FITNESS
Monday
Tuesday
Jan 13 - 19
Run 30 mins 10 mins walk - 20 mins as 3mins run 2 mins walk
Day off or Yoga or stretch class
Jan 20 - 26
Run 30 mins 10 mins walk - 20 mins as 3mins run 2 mins walk
Day off or Yoga or stretch class
Run 30 mins 10 mins walk - 20 mins as 4 mins run - 1 mins walk
Run 30 mins 10 mins walk - 20 mins as 4mins run 1 mins walk
Jan 27 - 28 Feb 02 - 08
Wednesday Run 30 mins
Thursday
Friday
Saturday
Sunday
Yoga or cross training
off
Run 5km complete at 1km walk - 1km run - 1km walk - 1km run - 1 km walk
Cross training or off
Run 30 mins
Yoga or cross training
off
Run 5km complete at 1km walk - 2km run - 1km walk - 1km run
Cross training or off
Day off or Yoga or stretch class
Run 30 mins
Yoga or cross training
off
Run 5km complete at 1km walk - 3km run -1km walk
Cross training or off
Day off or Yoga or stretch class
Race 1 – ZOO Sun set series
Yoga or cross training
off
Run 5km complete at 1km walk - 2km run - 1km walk - 1km run
Cross training or off
10mins run/walk to warm up 6x1mins pick ups 1mins walk bw each. Remainder as 2 mins run - 2 mins walk 10mins run/walk to warm up 6x90 sec pick ups - 90 sec walk bw each. Remainder as 2 mins run- 2 mins walk
10mins run/walk to warm up 6x2 mins pick ups 1mins walk bw each. Warm down
Tips for this phase Build endurance to be able to go the distance in just under 4 weeks Make sure the Saturday run is done at a comfortable pace and it is important to run for that distance suggested. It is always important to start of each session easy whether walking or a SLOW run.
LEGEND • Pick Ups-controlled faster effort for the set time. It is important to take the walking easy in order to keep the effort up for the run. • Cross training- this could include swimming- biking or a gym session of some sort.
