30k Training Program
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.20 |
10k easy | off | hills 2d2u | 3k easy | off | 8k mid pace | |
| Week 2 Dec.27 |
10k steady | 6k | off | hills 2d2u | 3k easy | off | 8k mid pace |
| Week 3 Jan. 3 |
12k steady on own | 6k | off | hills 2d2u | 3k easy | off | 7k pickups |
| Week 4 Jan.10 |
14k steady | 6k | off | hills 2d2u | 3k easy | off plyo/sst | 7k slow |
| Week 5 Jan.17 |
14k pickups | 6k | off | hills 3d3u | 3k easy | off plyo/sst | 8k mid pace |
| Week 6 Jan.24 |
16k steady | 6k | off | hills 3d3u | 3k easy | off plyo/sst | 6k pickups |
| Week 7 Jan.31 |
18k course mid to end | off | 6k mid | 6k tempo | 3k easy | off plyo/sst | 8k pickups |
| Week 8 Feb.7 |
21k steady | 4k | off | hills 4d4u | 3k easy | off plyo/sst | 8k mid pace |
| Week 9 Feb.14 |
25k course from 5k point | off | 5k mid | 8k tempo | 3k easy | off plyo/sst | 10k easy |
| Week 10 Feb.21 |
21k steady | 4k | off | hills 4d4u | 3k easy | off plyo/sst | 6k pickups |
| Week 11 Feb.28 |
25k course | off | 6k mid | 6k tempo | 3k easy | off plyo/sst | 10k easy |
| Week 12 Mar.7 |
21k steady | 4k | off | 6k tempo | 3k easy | off plyo/sst | 7k tempo |
| Week 13 Mar.14 |
15k course mid to hill top | 6k | off | 8k fartlek | 3k easy | off plyo/sst | 7k tempo |
| Week 14 Mar.21 |
10k steady | 4k slow | off | 6k tempo | off | off | 3k slow |
| Race Day Mar.28 |
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.