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Whether you are an active member of the club or not, we
invite you to use our training plans to develop your health
and fitness.
| Notes: |
- All workouts
should include a 5 to 8 minute warm-up of an
easy jog or power walk.
- Easy Run:
One done at an intensity that allows you to chat
without losing your breath (talk test).
- If you have just
completed one of our build courses, you can go
through the same process again but running at a
faster pace the second time through.
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| 5k Build (Learn to Run) |
| |
Sunday Run |
Homework |
| 1 |
1:00 jog - 2:00 walk x 15 |
Repeat workout two other times each
week. |
| 2 |
1:00 jog - 2:00 walk x 15 |
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| 3 |
1:30 jog - 1:00 walk x 15 |
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| 4 |
2:00 jog - 1:00 walk x 14 |
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| 5 |
3:00 jog - 1:00 walk x 10 |
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| 6 |
4:00 jog - 1:00 walk x 9 |
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| 7 |
5:00 jog - 1:00 walk x 8 |
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| 8 |
6:00 jog - 1:00 walk x 7 |
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| 9 |
7:00 jog - 1:00 walk x 6 |
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10 |
8:00 jog - 1:00 walk x 5 |
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10k Build
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Sunday Run |
Homework |
| 1 |
5k easy run using 5:1's |
3k, 3k |
| 2 |
5k easy run using 8:1's |
3k, 3k |
| 3 |
6k easy run using 10:1's |
3k, 3k |
| 4 |
6k |
Recovery
week: 2 x easy 20 minute runs |
| 5 |
7k |
4k, 4k |
| 6 |
7k |
4k, 4k |
| 7 |
8k |
5k, 5k |
| 8 |
9k |
Recovery
week: 2 x easy 20 minute runs |
| 9 |
9k |
5k, 5k |
|
10 |
10k |
5k, 5k |
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Speedwork (a sample plan)
Note: The main text is for a
faster 5k. Distances for a faster 10k are in
italics. |
| |
Sunday Run |
Homework |
|
1 |
4 x 500m (6x) at variable paces,
focus is on maintaining a cadence of 85-95
foot strikes/min. plus comparing your
respiratory rate to your foot strike at the
variable paces. |
Two easy runs, one of 5k and one of 6k.
(7k, 10k)
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|
2 |
6 x 500m (same)
building to find your zone four/slightly
faster than race pace. Focus on cadence and proper
perceived exertion monitored through
breathing) |
a) easy 7k
(12k) run, b) 5k with 2k slightly faster
(7k w/ 2k faster pace) |
|
3 |
6 x 500m (8 x
500m) intervals, faster than race pace,
recovery time = run time |
a) easy 7k
(12k) run, b) 5k with 2k slightly faster
(8k w/ 2k faster pace) |
|
4 |
5k (7k)
tempo run |
a) easy 8k
(13k) run, b) 4k (7k) tempo run |
|
5 |
(*Recovery Week)
Easy 5k (10k) |
a) easy 3k
(5k), b) easy 5k (7k) |
|
6 |
4k (7k)
tempo run |
a) easy 9k
(13k) run, b) 3 x 1k (4 x 1k)
intervals, faster than race pace, recovery
time = run time |
|
7 |
3 x 1k (4 x
1k) intervals, faster than race pace,
recovery time = run time |
a) easy 9k
(14k) run, b) 4k (8k) tempo run |
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8 |
4k (9k)
tempo run |
a) easy 10k
(15k) run, b) 4 x 1k (5 x 1k)
intervals, faster than race pace, recovery
time = run time |
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| |
| Half Marathon |
| |
Sunday Run |
Homework |
|
1 |
5k |
3k, 3k |
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2 |
6k |
4k, 4k |
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3 |
7k |
5k, 5k |
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4 |
8k |
Recovery
week: 2 x easy 20 minute runs |
|
5 |
9k |
5k, 5k |
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6 |
10k |
5k, 5k |
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7 |
12k |
5k, 5k |
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8 |
14k |
Recovery
week: 2 x easy 20 minute runs |
|
9 |
16k |
5k, 5k |
|
10 |
18k |
5k, 5k |
|
11 |
20k |
5k, 5k |
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12 |
10k |
Recovery/Taper
week: 2 x easy 20 minute runs |
|
13 |
Race Day #1 -
Reach Half (April 25) |
Good Luck! |
|
14 |
10k |
5k, 5k |
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15 |
20k |
5k, 5k |
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16 |
15k |
5k, 5k |
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17 |
10k |
Recovery/Taper
week: 2 x easy 20 minute runs |
|
18 |
Race Weekend Half (May 30) |
Good Luck! |
|
Recovery Weeks: Take the six
days between Sunday runs and do easy cross
training plus two easy 20 minute runs to
allow your body to absorb accumulated
fatigue. |
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| |
| Tuesday Tempo Runs |
| Meeting at
Dovercourt at 6:30pm |
|
Date |
Location |
Workout |
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3 Aug. 2010 |
Denbury/Crossfield/Fraser/Byron |
7 x 'U'loop (1.5min. Rest Interval) |
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10 Aug. 2010 |
Carlington Park hill climb |
5 or 6 x walk/jog up (walk down) |
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17 Aug. 2010 |
Honeywell/Knightsbridge |
4x 5' (2'RI) |
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24 Aug. 2010 |
McKellar Park |
7 x 3' (1.5'RI) |
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31 Aug. 2010 |
NotreDame track |
Continuous 400s (200e/200h) for 10min x 2 |
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7 Sept '10 |
Hampton Park |
Ladder 1', 2', 3', 4'-4',3',2',1' (RI= half
run time) |
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14 Sept '10 |
NotreDame track |
1x 1600(RI=1min);2 x 800 (RI=1.5), 3x400
(1.5RI), 4x 200 (2min), 5 x 100 (2minRI) |
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21 Sept '10 |
Braemer Park (nr Garfield) |
5 or 6 x long run (easy down) |
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28 Sept '10 |
Rex / Denison |
6 x 1 loop (1.5' RI) |
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5-Oct-10 |
River Parkway @ Dominion |
1x5min; 2x 2.5', 3x 1.5', 4x 45", 5 x 20sec
(all 1'RI) |
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12-Oct-10 |
Bevan+Dawson |
8 x 2 loops (1.5' RI) |
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19-Oct-10 |
Rowanwood loop-Byron-Doverct. |
7 x 1 loop (1.5' RI) |
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26-Oct-10 |
Westminster/Keenan/Windermere |
2x1loop, 3x 2loop, 2 x 1 loop (1.5' RI) |
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2 Nov. 2010 |
Lockhart/Aylen |
35min run continuous; 0.5loop hard/0.5loop
easy |
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9 Nov. 2010 |
Wembley / Lauder |
2.5 x [1 loop (1.5'RI), 2 loops(2'RI)] |
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16 Nov. 2010 |
Athalone/ Evered |
6 x 1 loop (1.5 to 2' RI) |
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23 Nov. 2010 |
Hillcrest north small loop |
12 x 1 loop (1.5' RI) |
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30 Nov. 2010 |
Ravenhill stairclimb |
3 x [ 1 loop(1'RI), 2 loops(1.5'RI)] |
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7-Dec-10 |
Denbury/Crossfield/Fraser/Byron |
7 x 'U'loop (1.5min. Rest Interval) |
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14-Dec-10 |
Manitou/BlFriars/Pcharles/Neepaw |
1x 5' (2'RI),5x 2' (1'RI), 1x5' |
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21-Dec-10 |
Tweedsmuir/Dovercourt/Duncairn |
0.5 loop easy; 0.5 loop hard-continuous |
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28-Dec-10 |
NO WORKOUT |
NO WORKOUT |
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4-Jan-11 |
Compton/Ancaster/Flower |
7 x 1 loop (1.5'RI) |
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11-Jan-11 |
Workman/Kirchoffer/Lochaber Ave. |
6 x 'P' loop (1.5' RI) |
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18-Jan-11 |
Dunlevie |
7 x one loop (1.5' RI) |
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25-Jan-11 |
Atlantis (Selby to Workman) |
6 or 7 x continuous (easy down) |
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Legend: |
RI = rest interval |
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' = minutes |
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