5 km Walk/Run
8 WEEK TRAINING CALENDAR
BEGINNER TRAINING GUIDE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Rest, walk or
cross-train
2.0km run
Rest, walk or
cross-train
2.0km run
Rest
2.0km run
30min walk
Rest, walk or
cross-train
2.5km run
Rest, walk or
cross-train
2.5km run
Rest
2.5km run
30min walk
Rest, walk or
cross-train
3.0km run
Rest, walk or
cross-train
3.0km run
Rest
3.0km run
45min walk
Rest, walk or
cross-train
3.5km run
Rest, walk or
cross-train
2.5km run
Rest
3.5km run
45min walk
Rest, walk or
cross-train
4.0km run
Rest, walk or
cross-train
3.0km run
Rest
4.0km run
60min walk
Rest, walk or
cross-train
4.5km run
Rest, walk or
cross-train
3.5km run
Rest
4.5km run
60min walk
Rest, walk or
cross-train
5.0km run
Rest, walk or
cross-train
3.5km run
Rest
5.0km run
60min walk
Rest, walk or
cross-train
4.5km run
Rest, walk or
cross-train
3.0km run
Rest
Rest
RACE DAY!
The chase is on... See you on Sunday 4 September 2016!
5 km Walk/Run
8 WEEK TRAINING CALENDAR
INTERMEDIATE TRAINING GUIDE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Rest
4.5km run
Rest or
cross-train
30min Tempo
Rest
5km run (fast)
45min run
Rest
4.5km run
Rest or
cross-train
30min Tempo
Rest
6km run (fast)
60min run
Rest
4.5km run
Rest or
cross-train
30min Tempo
Rest
7km run (fast)
70min run
Rest
4.5km run
Rest or
cross-train
30min Tempo
Rest
Rest
5k Test
Rest
4.5km run
Rest or
cross-train
40min Tempo
Rest
8km run (fast)
75min run
Rest
4.5km run
Rest or
cross-train
40min Tempo
Rest
9km run (fast)
80min run
Rest
4.5km run
Rest or
cross-train
45min Tempo
Rest
10km run (fast)
90min run
Rest
4.5km run
Rest or
cross-train
Rest
3km run (light)
Rest
RACE DAY!
The chase is on... See you on Sunday 4 September 2016!
5 km Walk/Run
8 WEEK TRAINING CALENDAR
ADVANCED TRAINING GUIDE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Rest
4.5km run
5 x 400m
30min Tempo
Rest
5km run (fast)
45min run
Rest
4.5km run
8 x 200m
30min Tempo
Rest
6km run (fast)
60min run
Rest
4.5km run
6 x 400m
35min Tempo
Rest
7km run (fast)
70min run
Rest
4.5km run
9 x 200m
35min Tempo
Rest
Rest
5k Test
Rest
4.5km run
7 x 400m
40min Tempo
Rest
8km run (fast)
75min run
Rest
4.5km run
10 x 200m
40min Tempo
Rest
9km run (fast)
80min run
Rest
4.5km run
8 x 400m
45min Tempo
Rest
10km run (fast)
90min run
Rest
4.5km run
6 x 200km
Rest or light run
Rest
Rest
RACE DAY!
The chase is on... See you on Sunday 4 September 2016!
TRAINING PROGRAM – GLOSSARY OF TERMS
Run:
This refers to running at a comfortable pace within your own
limits. These sessions can easily be completed outdoors or on
a treadmill at your local YMCA Health and Wellness facility.
Intervals:
Interval training is where you alternate fast running with
jogging or walking. Ideally these sessions would be completed
outdoors, but can also be adjusted for treadmill training –
please consult your YMCA Fitness Staff for more information
on this.
Tempo Run:
This training technique involves continuous runs with an easy
beginning, a build up in the middle, then by easing back and
cruising to the finish. For example, a typical tempo run will begin
with 5-10 minutes easy running, then 10-15 minutes of faster
running and finishing with 5-10 minutes cooling down.
Rest:
Stretch and strengthen:
Stretching is key to a strong, supple body and should be done
daily. Strength training, particularly for your core muscles, is also
very important. Here are some suggested exercises and group
fitness classes:
Stretch:
• Hamstring stretch
• Cobra stretch
• Hip flexor
Strengthen:
• Lunges & squats
• Pushups
• Burpees
Group fitness classes:
• BodyPump©
• CX WORX©
• Yoga
Contact your local YMCA Health and Wellness facility for a
range of classes and timetable information.
Cross-training:
Cross-training adds diversity to your sessions and allows you
to maintain activity, without tiring yourself for the next running
workout. For more information on suitable cross-training
activities speak to your local YMCA Fitness Staff Member.
Test:
Rest days are almost as important as training days and
provide an opportunity for you to recover and your muscles
to build in strength.
‘Intermediate’ and ‘Advanced’ training guides include the
opportunity to check your progress during the training program.
Warm-up:
This is where you build up your endurance and stamina. Often
these runs will be longer than the race distance to ensure your
body is used to completing the race length.
Especially important before your interval sessions, all runners
should try to jog for 1 or 2 minutes before starting their session.
Long runs: