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 coach@naturalrunning.ca.

SunMonTueWedThuFriSat
Week 18 kms
5 s/km > Race Pace
OFF5 kms
6/10 pace
flush out run
Cross Train6 kms
7/10 pace
8 kms
with 2 km
drop-downs to RP
3 kms or OFF
easy pace
Week 2OFFOFF7 kms
easy pace
OFF8 kms
negative split
4k 5s/k>RP 4k RP
OFF10 kms
Tempo
1/2 Marathon RP
Week 3Hill Reps
45 mins
up & down strong
8 kms
6/10 pace
Cross TrainOFF7 kms
Race Pace
5 kms
6/10 pace
12 kms
Fartlek
Week 4OFF7 kms
6/10 pace
OFFIntervals
500 m 7/10 pace:
500 m easy x 10
6 kms
Tempo
Marathon RP
OFFClinic
ATB Course
16 kms LaSalle Park to Queen St & bk
Week 512 kms
5k at 7/10 pace, 4k at RP,
3k at 6/10 pace
OFF10 kms
7/10 pace
Cross TrainOFF8 kms
Tempo at 10 km RP
10 kms
6/10 pace
Week 6Rolling terrain
20 k-4 k drop-downs
10s/k>RP to 10s/k<RP
OFF8 kms
Tempo
1/2 Marathon Pace
Hill reps
60 mins backwards,
forwards, 1-leg hop
OFF10 kms
6/10 pace
12 kms
5k@7/10, 4k@RP
3 kms at 6/10 pace
Week 7ATB Course
22k from J Brant Hosp
to Dundurn St & back
OFF9 kms
1/2 at RP
1/2 at 5s/k>RP
Cross TrainOFF8 kms
Tempo
15 k RP
12 kms
at 6/10 pace
trail run
Week 8Hilly route
24 km
4 reps of 6k hill route
OFF8 kms
6/10 pace
Track/Flat Road
400×2, 800×4, 1km.x2
each rep at race finish time
OFF8 kms
Fartlek
12 kms
8 k at 10s/>RP
4 k at 5s/k<RP
Week 9ATB Course
26 kms (negative split)
J Brant H to Copps + bk
OFFOFFCross TrainOFF7 kms
Fartlek
flat route
14 kms
8 k at 10s/>RP
6k at 5s/k>RP
Week 1028 kms
6 k of hill reps at 20 kms
rest of kms 5s/k>RP
OFF9 kms
6/10 pace
Track/Flat Road
1 km x 6 reps
each rep at race finish time
OFF6 kms
Tempo
1/2 Marathon RP
14 kms -ve split
7 k at 10s/k>RP
7 k at RP
Week 11ATB Course
30k full route from Copps
try to go at Race Pace
OFF8 kms
6/10 pace
hilly route
10 kms @ RP
flat route
OFF8 kms
7/10 pace
15 kms
Fartlek
Week 1228 kms
8k hill reps at 17 km mark
rest of kms 5s/k>RP
OFF10 kms
Tempo
1/2 Marathon Pace
Cross TrainOFF6 kms
6/10 pace
16 kms
10 k at 5s/k>RP
6k Intervals,1/2k on 1/2k OFF
Week 13ATB Course
30k full route from Copps
negative split 5s/k>RP
OFF7 kms
Fartlek
Track/Flat Road
800×4, 1kmx3
each rep at race finish time
OFF10 kms
Tempo
1/2 Marathon RP
12 kms +ve split
5k at 5s/k>RP
5k at RP
Week 1428kms
7k hill reps at 17k mark
rest of kms 5s/k>RP
OFF8 kms
7/10 pace
Track/Flat Road
800×5, 1kmx4
OFF
OFF10 kms
mix 5k of pick-ups
5k 6/10 pace
14 kms
mix 10k of long intervals
with 4k 6/10 pace
Week 15ATB Course
22 km route (6/10 pace)
J Brant H to Dundurn + bk
8 kms
6/10 pace
OFFHilly Route
12 kms at RP
2 km cool down jog
8 kms
4 k at 10s/k>RP
4 k at 5s/k>RP
OFF4 kms
Strides
REST
Week 16RACE DAY
SunMonTueWedThuFriSat

Key

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.