City2Sea 2016 Training Plan
Advanced Training Program
Who should use this plan?
The Advanced plan is designed for experienced runners who are aiming for a personal best performance at the
City2Sea. It incorporates some structured “speed” training sessions and longer runs.
Week
1
12/9
Mon
Tue
Wed
Thu
Fri
Sat
Sun
30min
4 x 1km with 90 sec
40min
10 x 200m at 5km race pace with
30min
Rest
60 min
easy or
standing recovery
easy
200m jog recovery
easy
30min
12 x 1 min fast / 1 min
45min
20 min progression run: 8 min
30min
easy or
easy
easy
slightly slower than target C2S pace,
easy
easy
rest
2
19/9
rest
3
26/9
30min
easy or
Rest
70 min
easy
6 min at 10km race pace, 4 min at
5 x 2min uphill with jog
down recovery
50 min
10 x 2min fast / 1min
easy
40 min
8 min, 6 min, 4 min with
2 min jog recovery
50 min
6 x 2min uphill with jog
back recovery
55 min
2x90 sec, 4x60sec,
4x30sec, 4x15sec with
equal time jogging
recovery
45 min
5 x 1km with 90 seconds
standing recovery
60 min
4 sets of 3 x 400m with
100m jog between
efforts and an extra
400m jog between sets
4 x 1km at race pace
with 2 min standing rec.
45 min
5km race pace, 2 minutes hard!
20 min at target C2S race pace
easy
30min
Rest
easy
80 min
easy
rest
4
3/10
30min
easy or
easy
3 x 10 at race pace with 2min jog
recovery
30min
3 x (400m, 300m, 200m, 100m) with
equal distance jog recovery
35 min
30 min at target C2S race pace
35 min
Rest
easy
60 min
easy
rest
5
10/10
35 min
easy or
easy
Rest
easy
85 min
easy
rest
6
17/10
35 min
easy or
easy
Rest
easy
90 min
easy
rest
7
24/10
35 min
easy or
rest
easy
12 x 30 sec uphill with jog down
recovery
35 min
Rest
easy
10km
Time
Trial or
Race
8
31/10
20 min
easy or
easy
3 x 12min at target C2S race pace
with 2min jog recovery
35 min
14 x 100m fast / 100m jog
30 min
Rest
easy
100 min
easy
rest
9
7/11
30 min
easy or
rest
10
14/11
20 min
easy or
easy
35 min
easy
Rest
easy
20 minute easy + 6x 100m strides
20 min
75 min
easy
Rest
Race Day
easy
rest
How to use the program
Long Runs (Wednesday & Sunday)
These sessions are designed to improve your endurance and to enable you to cover the 15km distance of the
City2Sea comfortably. The runs should be carried out at a conversational pace with the duration increasing
during the 10 weeks of the program.
Quality Sessions (Tuesday & Thursday)
As the name suggests, these sessions demand quality over quantity. They are designed to improve your speed
and efficiency and generally involve running at race pace or faster. The sessions should be preceded by a warm
up of 10-15 minutes of easy running and 3-4 “strides” over 60-80m at 70-80% and followed by a cool-down of
10-15 minutes of easy running. These sessions may push you a little, so consider doing them with a group for
support and encouragement.
Easy Runs (Monday-optional & Friday)
These are easy, short runs which allow your body to recover from the harder and longer training sessions while
still adding a small amount to your overall training volume. Run at a conversational pace and finish these runs
feeling as though you could have done much more.
Rest Days ( Monday-optional & Saturday)
These days are a chance for you to catch up with other aspects of your life or to perhaps do some alternative
exercise such as cycling, swimming, walking or yoga.
Injury or Illness
We strongly recommend that you visit your doctor or healthcare professional for a check up before you start
the training program. If you encounter injury or illness during the program, it’s best to take a short break to
allow some recovery and this won’t set you back too much. If you recover quickly, resume your training where
you left off but don’t try to make up for the training you missed. If your injury or illness persists, seek the
advice of a medical professional such as a doctor or physiotherapist to identify the causes of your problems
and to provide you with an appropriate course of action to help you return to training.
Where to get help
While this program has been written to help you prepare for the event, it cannot take into account everyone’s
individual differences. Training programs are best used in consultation with an accredited distance running
coach who can judge the needs and capabilities of each individual.