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.

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