Training Programmes

Who should use this program?

• The goals of this programme are to gain an introduction to the sport, build an aerobic base, and develop leg turnover and pace judgment.

Before you start this program, you need to put in 8 weeks of building an aerobic base through continuous running. If you cannot talk comfortably with your training partner, you are going too fast! To begin, try to run for 20 minutes at a very easy pace. If you need to walk the first several times, that's all right. Gradually lengthen the running segments and shorten the walking segments until you are able to run for 20 minutes without stopping. Then try to build gradually to 30 minutes of

• Continuous running over the remaining weeks. Alternate longer and shorter (or rest) days. Circuit training is an excellent way to increase "core strength," which is critical to the event. It is fine during the course of this buildup phase to take one, even two, days off a week (incorporating instead an alternative activity if you can). 

Starting the program

• Once you start this 12-week program, you will continue with two weeks of aerobic base training, this time incorporating "strides" to begin working on increasing leg turnover. You follow this with four weeks of specific preparation with "anaerobic threshold" runs and "hills and drills", then move into the pre-competition phase where you add pace work. You will actually be racing during this phase, but will be building to peak during the last phase of the programme - the competition phase of the last three weeks. More detailed information on these workouts, as well as definitions of terms used, appears below.

Note: All workouts other than pace workouts are expressed in Time rather than in Miles.

Final Note: The program that follows is conservative.  It stresses the development of a long-term aerobic base at the expense of short-term results.  We want you to run for life.

All terms in the table below are defined and discussed in the section beneath the table.

Warm-up:
All workouts should be preceded by a warm-up and followed by a warm-down of light trotting, stretching.

*Strides:
6-8 x 100-150 meters following aerobic run. Permit full recovery, done slightly faster than target mile race pace.

AnT:
Anaerobic Threshold: Continuous runs or cruise intervals. Continuous running is done at 85% of max HR (uncomfortable to talk, but not all out). Examples of cruise intervals are: 5x800 w/1:00 rest or 3x1000 w/1:30 rest. Pace should be about 1:00 slower than PR 1600 pace. Especially if you are new to harder workouts, pay attention to your heart-rate and your form. If heart-rate gets too high, take a bit more rest.  If form degrades, stop the workout and go on an easy aerobic run to complete the session.

H/D:
Hills & Drills: Drive up the hills, jog down them or drive the straights and jog the curves on the track.

On Pace:
Run the first ones on current 1600 race pace, come down slightly on each succeeding one. 1:1 recovery during pre-competition. Complete recovery during competition phase.

Training Guides:
Click here to view maps of training guides for Aramoho, Castlecliff, Durie Hill, Gonville/Springvale and Wanganui East.

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