30k Training Program
Program 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.15 |
8 kms 5 s/km > Race Pace |
OFF | 5 kms 6/10 pace flush out run |
Cross Train | 6 kms 7/10 pace |
8 kms with 2 km drop-downs to RP |
3 kms or OFF easy pace |
| Week 2 Dec.22 |
10 kms As above |
OFF | 7 kms easy pace |
OFF Christmas |
8 kms negative split 4k 5s/k>RP 4k RP |
OFF | 10 kms Tempo 1/2 Marathon RP |
| Week 3 Dec.29 |
Hill Reps 45 mins up & down strong |
8 kms 6/10 pace |
Cross Train | OFF New Year's Day |
7 kms Race Pace |
5 kms 6/10 pace |
12 kms Fartlek |
| Week 4 Jan.5 |
As Above ATB Course/RBG lot 45 mins on Valley hill |
7 kms 6/10 pace |
OFF | Intervals 500 m 7/10 pace: 500 m easy x 10 |
6 kms Tempo Marathon RP |
OFF | Clinic ATB Course 16 kms LaSalle Park to Queen St & bk |
| Week 5 Jan.12 |
12 kms 5k at 7/10 pace, 4k at RP, 3k at 6/10 pace |
OFF | 10 kms 7/10 pace |
Cross Train | OFF | 8 kms Tempo at 10 km RP |
10 kms 6/10 pace |
| Week 6 Jan.19 |
Rolling terrain 20 k-4 k drop-downs 10s/k>RP to 10s/k<RP |
As Above | 8 kms Tempo 1/2 Marathon Pace |
Hill reps 60 mins backwards, forwards, 1-leg hop |
OFF | 10 kms 6/10 pace |
12 kms 5k@7/10, 4k@RP 3 kms at 6/10 pace |
| Week 7 Jan.26 |
ATB Course 22k from J Brant Hosp to Dundurn St & back |
As Above | 9 kms 1/2 at RP 1/2 at 5s/k>RP |
Cross Train | OFF | 8 kms Tempo 15 k RP |
12 kms at 6/10 pace trail run |
| Week 8 Feb.2 |
Hilly route 24 km 4 reps of 6k hill route |
As Above | 8 kms 6/10 pace |
Track/Flat Road 400x2,800x4,1km.x2 each rep at race finish time |
OFF | 8 kms Fartlek |
12 kms 8 k at 10s/>RP 4 k at 5s/k<RP |
| Week 9 Feb.9 |
ATB Course 26 kms (negative split) J Brant H to Copps + bk |
As Above | As Above | Cross Train | OFF | 7 kms Fartlek flat route |
14 kms 8 k at 10s/>RP 6k at 5s/k>RP |
| Week 10 Feb.16 |
28 kms 6 k of hill reps at 20 kms rest of kms 5s/k>RP |
As Above | 9 kms 6/10 pace |
Track/Flat Road 1 km x 6 reps each rep at race finish time |
OFF | 6 kms Tempo 1/2 Marathon RP |
14 kms -ve split 7 k at 10s/k>RP 7 k at RP |
| Week 11 Feb.23 |
ATB Course 30k full route from Copps try to go at Race Pace |
As Above | 8 kms 6/10 pace hilly route |
10 kms @ RP flat route |
As Above | 8 kms 7/10 pace |
15 kms Fartlek |
| Week 12 Mar.2 |
28 kms 8k hill reps at 17 km mark rest of kms 5s/k>RP |
As Above | 10 kms Tempo 1/2 Marathon Pace |
Cross Train | As Above | 6 kms 6/10 pace |
16 kms 10 k at 5s/k>RP 6k Intervals,1/2k on 1/2k OFF |
| Week 13 Mar.9 |
ATB Course 30k full route from Copps negative split 5s/k&lgt;RP |
As Above | 7 kms Fartlek |
Track/Flat Road 800x4, 1kmx3 each rep at race finish time |
As Above | 10 kms Tempo 1/2 Marathon RP |
12 kms +ve split 5k at 5s/k>RP 5k at RP |
| Week 14 Mar.16 |
28kms 7k hill reps at 17k mark rest of kms 5s/k>RP |
As Above | 8 kms 7/10 pace |
Track/Flat Road 800x5, 1kmx4 as above |
As Above | 10 kms mix 5k of pick-ups 5k 6/10 pace |
14 kms mix 10k of long intervals with 4k 6/10 pace |
| Week 15 Mar.23 |
ATB Course 22 km route (6/10 pace) J Brant H to Dundurn + bk |
8 kms 6/10 pace |
OFF | Hilly Route 12 kms at RP 2 km cool down jog |
8 kms 4 k at 10s/k>RP 4 k at 5s/k>RP |
OFF | 4 kms Strides REST |
| Week 16 Mar.30 |
RACE DAY | ||||||
RP = Race 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.