30k Training Program

Are you ready for the Bay Race?

Official Training Run:
15th Annual Grimsby Half Marathon, Feb. 24, 2008

Programme developed exclusively for Around the Bay by J. Jeffrey Stapleton, MSc. Exercise Physiology. For an updated programme or a programme designed especially for you (fees may apply), email stapleton@sympatico.ca.

Date Sun Mon Tues Wed Thur Fri Sat
Week 1
Dec.22
  10k easy off hills 2d2u 3k easy off 8k mid pace
Week 2
Dec.29
10k steady 6k tech off hills 2d2u 3k easy off 8k mid pace
Week 3
Jan. 6
12k steady
on own
6k tech off hills 2d2u 3k easy off 7k pickups
Week 4
Jan.13
14k steady 6k tech off hills 2d2u 3k easy off
plyo/sst
7k slow
Week 5
Jan.20
14k pickups 6k tech off hills 3d3u 3k easy off
plyo/sst
8k mid pace
Week 6
Jan.27
16k steady 6k tech off hills 3d3u 3k easy off
plyo/sst
6k pickups
Week 7
Feb.3
18k course
mid to end
off 6k mid 6k tempo 3k easy off
plyo/sst
8k pickups
Week 8
Feb.10
21k steady 4k tech off hills 4d4u 3k easy off
plyo/sst
8k mid pace
Week 9
Feb.17
25k course
from 5k point
off 5k mid 8k tempo 3k easy off
plyo/sst
10k easy
Week 10
Feb.24
21k steady 4k tech off hills 4d4u 3k easy off
plyo/sst
6k pickups
Week 11
Mar.2
25k course off 6k mid 6k tempo 3k easy off
plyo/sst
10k easy
Week 12
Mar.9
21k steady 4k tech off 6k tempo 3k easy off
plyo/sst
7k tempo
Week 13
Mar.16
15k course
mid to hill top
6k tech off 8k fartlek 3k easy off
plyo/sst
7k tempo
Week 14
Mar.23
10k steady 4k slow off 6k tempo off off 3k slow
Race Day
Mar.30
RACE!!  

plyo - means plyometrics
sst means sports specific training
'd' means downhill / 'u' means uphill.
Steady means 60-65% of max. pace.
Mid pace means 65-70% of max. pace.

TEMPO means going @ race goal pace. Pick ups mean going @ 85-90% max. speed 50-100 metres (light post to light post as example) followed by same distance very slow jog. Do a 2-3k warm up & cool down.

FARTLEK means varying the pace of your run as you see fit-this is a 'feel' run. Go @ sprint pace, followed by a slow jog, followed by hill, followed by walk & so on. Hill reps should be 250-750 metres in length and @ a pitch of 8-12% (average grade) done at a pace where you can't speak but are not gasping. Alternate doing uphill 1 week & downhill the alternate week. This will balance quads/hams better. Recover by slow walk/jog down or up the hill.

Top