Getting to Know your Training Program
Congratulations on your new goal! By embarking on a training program for the Eltham Fun Run, you will ensure you are prepared for the
challenges of a 5 km or 10 km run. You will also enjoy the benefits of regular physical activity and you will be inspiring those around you to be
more physically active. At the Eltham Leisure Centre, we are happy to support your training and we wish you a great run!
How do I know which training plan is for me?

5 km Beginner Program (Running my First 5 km): I am healthy and injury free. I have never completed a 5 km run before, but I can comfortably walk
for 20-30- minutes.

5 km Intermediate program: I am healthy and injury free. I have completed a 5 km run before, and I am looking to challenge myself and better my
personal best. I can comfortably run 3-4 km.

10 km Beginner Program (Running my First 10 km): I am healthy and injury free. I have never completed a 10 km run before, but I can run 3-4 km
and can comfortably walk for 40 minutes.

10 km Intermediate program: I am healthy and injury free. I have completed a 10 km run before, and I am looking to challenge myself and better
my personal best. I can comfortably 5-6 km.
Training program flexibility
The training program is a great guide – use it as inspiration to help plan your workouts for the week while taking into account your fitness levels, mood,
external (eg. lack of sleep, busy day of work) and environmental factors (eg. rain, heat, humidity), and make adjustments day by day.

What if I lack time or motivation? Try to run anyway – even if it’s only for 5-10 minutes, it all counts.

What if I find it hard to recover from my workouts? Try reducing the intensity of your runs, and giving yourself more time to recover by decreasing
the number of runs per week (eg. run three times per week instead of four). If you are feeling exhausted, take a few days to recover (eg. two rest
days and two days with very short workouts).

What if I miss a couple of workouts? That’s ok! Try to schedule workouts into your week so that you aren’t missing training sessions. Don’t try to
make up for missed runs by increasing your running distance, or scheduling workouts closer together. Avoid sudden increases in the duration or
intensity of your runs.

What if I get injured? If you sustain an injury that is worsened by running, swap your runs for low impact cross training workouts (eg. cycling or
swimming). If the pain persists for more than three days, seek the advice of a physiotherapist.
Reading your program

What is cross training? In reference to running, cross training is when a runner trains by doing another kind of fitness workout such as cycling,
swimming, weight training or a group fitness class to supplement their running. Cross training helps to build strength and flexibility in muscles that
running does not utilise. It helps to prevent injury by correcting muscle imbalances and variety prevents boredom and burnout.

Interval based workouts: In the training program, interval based workouts are performed on an oval. Select a local oval that has a circumference of
400 – 500 m. Hill repeats are prescribed in the 10 km training programs. Select a gradual hill (eg. a local street on a slope) to simulate race
conditions – the 10 km course has some hills to climb!

Pacing your workouts: In the Intermediate Training Program, interval based workouts have a specified pace (eg. slightly faster than 10 km race pace,
slightly slower than 5 km race pace). Calculate your race pace based on recent 5 km and 10 km times (eg. must be within the last three months).
For example, if you completed a 10 km run in 50 minutes two months ago, your 10 km race pace would be 5 minutes per kilometre. If the workout
specifies running slightly faster than 10 km pace, you might run at 4 minutes 45 seconds per kilometre. If the workout specifies running slightly
slower than 10 km, you might run at 5 minutes 15 seconds per kilometre.
For all other workouts, use this scale to gauge the level of difficulty. Most training runs (with no specified level of difficulty), should be run at an
intensity between 3 – 6 on the difficulty scale.

What happens after the Eltham Fun Run? To help you recover after the run and stay on track with your fitness goals, the program includes two
additional weeks of training.
Running my first 5 km – Eltham Fun Run
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 1
Cross train or REST
2 km
(Jog 30 seconds, walk
90 seconds)
Cross train
2 km
(Jog 30 seconds, walk
90 seconds)
REST
Cross train or REST
2.5 km
(Jog 30 seconds, walk
90 seconds)
Week 2
Cross train or REST
2.5 km
(Jog 40 seconds, walk
50 seconds)
Cross train
2.5 km
(Jog 40 seconds, walk
50 seconds)
REST
Cross train or REST
3 km
(Jog 40 seconds, walk
50 seconds)
Week 3
Cross train or REST
3 km
(Jog 45 seconds, walk
45 seconds)
Cross train
3 km
(Jog 45 seconds, walk
45 seconds)
REST
Cross train or REST
3.5 km
(Jog 45 seconds, walk
45 seconds)
Week 4
Cross train or REST
3.5 km
(Jog 40 seconds, walk
20 seconds)
Cross train
3 km
(Jog 40 seconds, walk
20 seconds)
REST
Running Clinic
3.5 km
(Jog 40 seconds, walk
20 seconds)
Week 5
Cross train or REST
4 km
(Jog 50 seconds, walk
10 seconds)
Cross train
4 km
(Jog 50 seconds, walk
10 seconds)
REST
Running Clinic
4.5 km
(Jog 50 seconds, walk
10 seconds)
Week 6
Cross train or REST
Walk 1 km to local oval
1 x lap fast jog, 1 x lap
walk/ slow jog. Repeat
4 times (8 laps total).
Walk 1 km home.
Cross train
4 km
(Jog 50 seconds, walk
10 seconds)
REST
Running Clinic
4.5 km
(Jog 50 seconds, walk
10 seconds)
Week 7
Cross train or REST
Walk 1 km to local oval
1 x lap fast jog, 1 x lap
slow jog, 1 x lap walk.
Repeat 3 times (9 laps
total). Walk 1 km
home.
Cross train
4.5 km
(Jog 2 minutes, walk 30
seconds)
REST
Running Clinic
5 km
(Jog 2 minutes, walk 30
seconds)
Week 8
Cross train or REST
Jog 1 km to local oval
1 x lap slow jog, 1 x lap
fast jog, rest for 1
minute. Repeat 4
times (8 laps total).
Walk 1 km home.
Cross train
5 km
(Jog 2 minutes 15
seconds, walk 15
seconds)
REST
Running Clinic
5 km
(Jog 2minutes 15
seconds, walk 15
seconds)
Week 9
Cross train or REST
Jog 1 km to local oval.
½ lap walk, ½ lap slow
jog, 2 laps fast jog.
Repeat 3 times (9 laps).
Walk 1 km home.
Cross train
4 km run
REST
Running Clinic
5 km run
Week 10
Cross train or REST
Jog 1 km to local oval.
2 x laps fast jog, rest 1
minute. Repeat 4
times (8 laps).
Walk 1 km home.
Cross train
4 km run
REST
REST
Eltham Fun Run 5 km
1 week after Fun Run
Cross train or REST
3 km run
Cross train
4 km run
REST
Cross train
Run 4 km
Jog 1 km to local oval.
2 x laps fast jog, 1 x lap
slow jog. Repeat 3
times (9 laps). Walk 1
km home.
Cross train
4 km run
REST
Cross train
Run 5 km
2 weeks after Fun Run
Intermediate Program – Eltham Fun Run 5 km
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 1
Cross train or REST
3 km run
Cross train
4 km run
REST
Walk 1 km to local
oval.
2 laps fast jog, rest 90
seconds. Repeat 4
times (8 laps).
Walk 1 km home.
3 km run
Week 2
Cross train or REST
3 km
(2 minutes at 5 km
race pace, 2 minutes
easy jog)
Cross train
3 km run
REST
Walk 1 km to local
oval.
1 x lap slow jog, 3 x
laps fast jog, rest 3
minutes. 1 x lap slow
jog, 2 x lap fast jog,
rest 2 minutes. 1 x lap
slow jog, 1 x lap fast
jog, 1 minute rest.
Walk 1 km home.
4 km run
Week 3
Cross train or REST
3.5 km
(1 minute slightly
faster than 5 km pace,
1 minute at 5 km pace,
1 minute easy jog)
Cross train
4 km run
REST
Jog 1 km to local oval.
2 x laps fast jog, 1 x lap
slow jog. Repeat 3
times (9 laps). Walk 1
km home.
4.5 km run
Week 4
Cross train or REST
3.5 km
(90 seconds at 5 km
pace, 30 seconds easy
jog)
Cross train
4 km run
REST
Running Clinic
5 km run
Week 5
Cross train or REST
4 km
(1 minute slightly
faster than 5 km pace,
1 minute easy jog)
Cross train
4.5 km run
REST
Running Clinic
5 km run
3 x 200 m run at 75%
of max speed with
walk back recovery.
Week 6
Cross train or REST
5 km
(2 minutes at 5km race
pace, 1 minute easy
jog)
Cross train
4.5 km run
REST
Running Clinic
5.5 km run
Week 7
Cross train or REST
1 km jog to local oval.
1 x lap at 5 km race
pace, 1 x lap slightly
faster than 5 km race
pace, rest 2 minutes.
Repeat 3 times.
Cross train
5 km run
REST
Running Clinic
6 km run
Cross train
6 km run
REST
Running Clinic
7 km run
Cross train
4 km run
REST
Running Clinic
5 km run
Cross train
4.5 km run
REST
REST
Eltham Fun Run 5 km
3 x 200 m run at 75%
of max speed with
walk back recovery.
1 km jog home.
Week 8
Cross train or REST
5 km
(45 seconds at 5 km
race pace, 15 seconds
slightly slower than 5
km race pace)
5 x 100 m run at 80%
of max speed with
walk back recovery.
Week 9
Cross train or REST
4 km run at 5 km race
pace.
4 x 150 m @ 75% of
max speed with walk
back recovery.
Week 10
Cross train or REST
3.5 km run at 5 km
race pace.
3 x 200 m run at 75%
of max speed with
walk back recovery.
1 week after Fun Run
Cross train or REST
4.5 km run
Cross train
4 km run
REST
Cross train
5 km run
2 weeks after Fun Run
Cross train or REST
Jog 1 km to local oval.
2 x laps fast jog, 1 x lap
slow jog. Repeat 4
times (12 laps). Walk 1
km home.
Cross train
4.5 km run
REST
Cross train
6 km run
Running my first 10 km – Eltham Fun Run
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 1
Cross train or REST
3 km
(Jog 30 seconds, walk
90 seconds)
Cross train
3 km
(Jog 30 seconds, walk
90 seconds)
REST
Cross train or REST
4 km
(Jog 30 seconds, walk
90 seconds)
Week 2
Cross train or REST
4 km
(Jog 45 seconds, walk
45 seconds)
Cross train
3.5 km
(Jog 45 seconds, walk
45 seconds)
REST
Cross train or REST
4 km
(Jog 45 seconds, walk
45 seconds)
Week 3
Cross train or REST
Walk 1 km to local oval
1 x lap fast jog, 1 x lap
slow jog, 1 x lap walk.
Repeat 4 times (12 laps
total). Walk 1 km
home.
Cross train
4.5 km
(Jog 45 seconds, walk
30 seconds)
REST
Cross train or REST
5 km
(Jog 45 seconds, walk
30 seconds)
Week 4
Cross train or REST
Jog 1 km to local oval
1 x lap slow jog, 1 x lap
fast jog, ½ lap walk.
Repeat 5 times (12.5
laps). Walk 1 km home.
Cross train
5 km
(Jog 1 minute, walk 30
seconds)
REST
Running Clinic
6 km
(Jog 1 minute, walk 30
seconds)
Week 5
Cross train or REST
Jog 1 km to local oval
1 x lap fast jog 1
minute rest. Repeat 5
times (5 laps). 2 x laps
fast jog, 2 minutes rest.
Repeat twice (4 laps). 3
x laps fast jog, 3
minutes rest. (3 laps).
Jog 1 km home.
Cross train
6 km
(Jog 90 seconds, walk
30 seconds)
REST
Running Clinic
6.5 km
(Jog 90 seconds, walk
30 seconds)
Week 6
Cross train or REST
Jog 2.5 km to a hill
(100m long).
Run up hill, easy jog
down hill, 1 minute
Cross train
6.5 km
(Jog 2 minutes, walk 30
seconds)
REST
Running Clinic
7 km
(Jog 2 minutes, walk 30
seconds)
rest. Repeat 5 times.
Jog 2.5 km home.
Week 7
Cross train or REST
Jog 1 km to local oval
3 x laps fast jog, 1 lap
slow jog, 2 minutes
rest. Repeat 4 times
(16 laps)
Walk 1 km home.
Cross train
7 km
(Jog 2 minutes 15
seconds, walk 15
seconds)
REST
Running Clinic
8 km
(Jog 2 minutes 15
seconds, walk 15
seconds)
Week 8
Cross train or REST
Jog 2.5 km to a hill
(100m long).
Run up hill, easy jog
down hill, 1 minute
rest. Repeat 8 times.
Jog 2.5 km home.
Cross train
8 km run
REST
Running Clinic
9 km run
Week 9
Cross train or REST
Jog 1 km to local oval
3 x laps easy jog, 2 x
laps fast jog, 1 minute
recovery. Repeat 3
times (15 laps)
Jog 1 km home.
Cross train
9 km run
REST
Running Clinic
10 km run
Week 10
Cross train or REST
Jog 1 km to local oval
2 x laps fast jog, 1 x lap
slow jog. Repeat 4
times (12 laps).
1 km jog home.
Cross train
6 km run
REST
REST
Eltham Fun Run 10 km
1 week after Fun Run
Cross train or REST
5 km run
Cross train
5 km run
REST
Cross train
7 km run
2 weeks after Fun Run
Cross train or REST
Jog 1 km to local oval
2 laps fast, 1 minute
rest. Repeat 7 times
(14 laps). Walk 1 km
home.
Cross train
6 km run
REST
Cross train
8 km run
Intermediate Program – Eltham Fun Run 10 km
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 1
Cross train or REST
Jog 1 km to local oval
1 x lap slightly slower
than 10km pace, 1 x
lap slightly faster than
10 km pace, 2 minute
rest. Repeat 6 times
(12 laps). Walk 1 km
home.
Cross train
4 km run
REST
Cross train or REST
5 km run
Week 2
Cross train or REST
Jog 1 km to a local oval
3 x laps at 10 km pace,
90 second rest. Repeat
4 times (12 laps).
Walk 1 km home.
Cross train
5 km run
REST
Cross train or REST
6 km run
Week 3
Cross train or REST
6 km run
2 minutes at 10 km
pace, 1 minute easy
jog.
Cross train
6.5 km run
REST
Cross train or REST
6.5 km run
3 x 200 m run at 75%
of max speed with
walk back recovery.
Week 4
Cross train or REST
Jog 2.5 km to a hill
(100m long).
Run up hill, easy jog
down hill, 1 minute
rest. Repeat 8 times.
Jog 2.5 km home.
Cross train
7 km run
REST
Running Clinic
7 km run
Week 5
Cross train or REST
Jog 1 km to a local
oval. 4 x laps at 10 km
pace, 2 minutes rest.
Repeat 4 times (16
laps). Jog 1 km home.
Cross train
7 km run
REST
Running Clinic
8 km run
Week 6
Cross train or REST
7 km run
2 minutes slightly
slower than 10 km
pace, 1 minute at
slightly faster than 10
km pace.
Cross train
8 km run
REST
Running Clinic
9 km run
Week 7
Cross train or REST
Jog 2.5 km to a hill
(100m long).
Run up hill, easy jog
down hill, 1 minute
rest. Repeat 8 times.
Jog 2.5 km home.
Cross train
9 km run
REST
Running Clinic
10 km run
Week 8
Cross train or REST
8 km run
4 minutes at 10 km
pace, 1 minute easy
jog.
Cross train
9 km run
REST
Running Clinic
8 km run
3 x 200 m run at 75%
of max speed with
walk back recovery.
Week 9
Cross train or REST
Jog 1 km to a local oval
5 x laps at 10 km pace,
3 minute rest. Repeat 3
times (15 laps).
Jog 1 km home.
Cross train
8 km run
REST
Running Clinic
10 km run
Week 10
Cross train or REST
Jog 1 km to a local oval
2 x laps slightly faster
than 10 km pace, 1 x
lap easy jog. Repeat 4
times (12 laps). Jog 1
km home.
Cross train
6 km run
REST
REST
Eltham Fun Run 10 km
4 x 100 m run at 80%
max speed with walk
back recovery.
1 week after Fun Run
Cross train or REST
5 km run
Cross train
5 km run
REST
Cross train
7 km run
2 weeks after Fun Run
Cross train or REST
Jog 1 km to local oval
Cross train
6 km run
REST
Cross train
8 km run
3 x laps at 10 km pace,
1 lap easy jog, 90
seconds rest. Repeat 3
times (12 laps). Walk 1
km home.