CITY2SOUTH 14KM TRAINING PROGRAMS
Selecting which program is right for you?
BEGINNER
First attempt at the distance. Your main goal is to finish.
INTERMEDIATE
You devote a few months each year to running and may have
run this distance a few times before or have run a number of
races over shorter distances. You’re possibly aiming to finish
in the middle third of the field.
Thanks to Pat Carroll, Australian
All Comers Half Marathon record
holder (61.11) and Qld record holder
(half marathon and marathon) for
writing the 14km programs.
Pat can provide you with a more detailed and
personalised training program for any event you may
be targeting and you will have the ability to converse
with Pat via email throughout your campaign. Pat holds
group running sessions at South Bank on Tuesday,
Thursday and Friday at 5.30am. For more information
about Pat’s services go to www.patcarroll.com.au
Pat Carroll has put together a 10 week training program
to help you achieve your goal on June 4.
Please consult your doctor before beginning any new
exercise program.
ADVANCED
You’re an experienced half marathoner and aiming to finish
in the first third of the field.
Understanding your training program
You will notice that the majority of the sessions are time
based (30min/1hr) rather than distance based (5km/10km).
The reason for this is that generally running to time is more
enjoyable, easy to monitor (all you need is a watch) and will
prevent you from forcing the pace of the comfortable runs.
The use of measured efforts in the speed sessions
(500m/1km) and time trials (3km/5km) are sufficient indicators
for you to help set a realistic and challenging City2South goal.
Challenging yourself (running out of your comfort zone)
during your speed sessions and races is rewarding in many
ways, however it is imperative that you also incorporate
ample recovery time (rest days and easy/comfortable runs).
NUMBER 1 RULE:
Run out of your comfort zone during your fast
efforts and races. All remaining sessions should
be run at a relaxed pace. You should be able to
talk comfortably the entire run.
CITY2SOUTH 14KM TRAINING PROGRAMS
Types of training sessions
The 10-week training diaries contain three types of sessions;
Comfortable runs
These sessions are set to time only, ie; 30min or 1hr etc.
These runs are to be run at a comfortable pace (still able
to carry out a conversation).
BEGINNER AND INTERMEDIATE
Don’t be concerned by the fact that your longest training run
may not cover 14km. Save yourself for City2South. Climbers
don’t climb Mt Everest in order to prepare for their Mt Everest
climb! They may climb a mountain ½ – ¾ the height a few
times during their preparation though. Prepare consistently,
stay injury free, and your solid preparation combined with
race day atmosphere will allow you to go all the way on
June 4!
EXAMPLE 1
500m and 1km efforts, 1min SR. All efforts will be run at a
similar pace. OBJECTIVE: Ideally an additional rep would
be a struggle. 1km reps will be run at a slightly slower pace
than 500m rep average. 3km time trial will be run at a slightly
slower pace than 1km rep average.
EXAMPLE 2
15 x 30sec/30sec JR. Alternating between running fast for
30sec and jogging for 30sec. Ideally your initial and final
30sec fast effort will be run at the same pace. OBJECTIVE:
Ideally a 16th rep would be a struggle.
EXAMPLE 3
8 x 1min, 1min SR (A-B-A Format). Starting at point A run at
a solid pace for 1min (B). Have 1min SR then return to point
A. Repeat 3 more times. OBJECTIVE: This is intended to be
a very fast session, every 1min effort is to be run at a solid
pace!
ADVANCED RUNNERS
You will be covering more than 14km in your longest run of
1hr 30min. This will however be run at a slower pace than
goal City2South pace.
EXAMPLE 4
4 x 4min, 1min SR. Run each 4min effort over the same initial
stretch of ground, ie; back and forth (A-B 1min SR/B-A 1min
SR and repeat) OBJECTIVE: Ideally a 5th rep would be a
struggle.
Speed sessions
EXAMPLE 5
Hill reps. These will last either side of 30sec and a slow jog
back down the hill will act as your recovery. The hill won’t be
steep to the extent you’re laboring towards the top. Opt for a
less gradual hill which allows you to maintain similar speed
throughout. OBJECTIVE: Ideally a 16th rep would
be a struggle.
These sessions will allow you to become a faster runner
and involve:
1. an active 10-15min warm-up jog
2. light stretching
3. 6 short sprints with a walk back recovery
4. what is noted (core of the session)
Always finish your speed sessions with a cool-down jog
followed by light stretching.
SR: Standing recovery
JR: Jog recovery
Park Run 5km or Solo 5km time trial
You will be able to use your 3km time trial result (week prior)
to help predict a manageable 5km goal eg; you may target
averaging between 10-20sec slower/km than what you
averaged /km during your 3km time trial. OBJECTIVE: Your
5km will be run at an even pace throughout and when you
finish you will feel like you could not have travelled much
further while holding the same pace.
You will be able to use your 5km time to help predict
a manageable pace for City2South eg; you may target
averaging between 10-20sec slower than your 5km
average km pace. OBJECTIVE: You’ll be a City2Souther!