30k Training
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The 30K training program below was developed exclusively for Around the Bay by J. Jeffrey Stapleton, MSc. Exercise Physiology. For a customized program designed especially for you (fees may apply), email coach@thenaturalrunning.com.
| Sun | Mon | Tue | Wed | Thu | Fri | Sat | |
|---|---|---|---|---|---|---|---|
| Week 1 | 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 | OFF | OFF | 7 kms easy pace | OFF | 8 kms negative split 4k 5s/k>RP 4k RP | OFF | 10 kms Tempo 1/2 Marathon RP |
| Week 3 | Hill Reps 45 mins up & down strong | 8 kms 6/10 pace | Cross Train | OFF | 7 kms Race Pace | 5 kms 6/10 pace | 12 kms Fartlek |
| Week 4 | OFF | 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 | 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 | Rolling terrain 20 k-4 k drop-downs 10s/k>RP to 10s/k<RP | OFF | 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 | ATB Course 22k from J Brant Hosp to Dundurn St & back | OFF | 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 | Hilly route 24 km 4 reps of 6k hill route | OFF | 8 kms 6/10 pace | Track/Flat Road 400×2, 800×4, 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 | ATB Course 26 kms (negative split) J Brant H to Copps + bk | OFF | OFF | Cross Train | OFF | 7 kms Fartlek flat route | 14 kms 8 k at 10s/>RP 6k at 5s/k>RP |
| Week 10 | 28 kms 6 k of hill reps at 20 kms rest of kms 5s/k>RP | OFF | 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 | ATB Course 30k full route try to go at Race Pace | OFF | 8 kms 6/10 pace hilly route | 10 kms @ RP flat route | OFF | 8 kms 7/10 pace | 15 kms Fartlek |
| Week 12 | 28 kms 8k hill reps at 17 km mark rest of kms 5s/k>RP | OFF | 10 kms Tempo 1/2 Marathon Pace | Cross Train | OFF | 6 kms 6/10 pace | 16 kms 10 k at 5s/k>RP 6k Intervals,1/2k on 1/2k OFF |
| Week 13 | ATB Course 30k full route negative split 5s/k>RP | OFF | 7 kms Fartlek | Track/Flat Road 800×4, 1kmx3 each rep at race finish time | OFF | 10 kms Tempo 1/2 Marathon RP | 12 kms +ve split 5k at 5s/k>RP 5k at RP |
| Week 14 | 28kms 7k hill reps at 17k mark rest of kms 5s/k>RP | OFF | 8 kms 7/10 pace | Track/Flat Road 800×5, 1kmx4 OFF | OFF | 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 | 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 | RACE DAY | ||||||
| Sun | Mon | Tue | Wed | Thu | Fri | Sat |
Key
RP = Race Pace Guide To Finding Your 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.
FLUSH OUT RUN is a light run that helps with recovery . Flush out runs can help with:
· Removing waste products that build up during high-intensity exercise
· Loosening up muscles, Identifying niggles that may need attention
· Reducing muscle soreness
· Improve blood circulation
· Freshening the mind
