Anyone attempting to go through this program should have a base element of fitness.

We require each individual to consult with their doctor before under going this program.

*The Sunday sessions should be executed in consecutive weeks. For example run the first distance on one Sunday and then the following Sunday the next distance; so on and so forth.

 

Program 1 – 1 month

Monday – 1 hour medium paced interval run (5min on, 1 min off/walk)

Tuesday – 45min Spin

Wednesday – Rest

Thursday – 30min weights

Friday – 30min easy run on grass

Saturday – Rest

Sunday – 7km run (each week)

 

Program 2 – 1 month

Monday – 1 hour medium paced interval run (5min30sec on, 30sec off/walk)

Tuesday – 15min Treadmill + 45min Spin

Wednesday – Deep Water Running (DWR)

Thursday – 30min weights

Friday – 35min run on grass

Saturday – Rest

Sunday – 8km run, 8.5km run, 9km run, 9km run

 

Rest week

 

Program 3 – 3 weeks

Monday – 1 hour medium paced run

Tuesday – 20min Treadmill + 45min Spin

Wednesday – DWR

Thursday – 45min Spin + 30min weights

Friday – 40min run on grass

Saturday – Rest

Sunday –10km run, 11km run, 12km run

 

Program 4 – 3 weeks

Monday – 1 hour medium paced run

Tuesday – 30min Treadmill + 45min Spin

Wednesday – DWR + 500m swim

Thursday – 45min Spin + 30min weights

Friday – 45min run on grass

Saturday – Rest

Sunday – 13km run, 14km run, 15km run

 

Program 5 – 3 weeks

Monday – 1 hour medium paced run

Tuesday – 35min Treadmill + 45min Spin

Wednesday – DWR + 750m swim

Thursday – 45min Spin + 30min weights

Friday – 50min run on grass

Saturday – Rest

Sunday – 15km run, 16km run, 16km run

 

Rest week

 

Program 6 – 4 weeks

Monday – 1 hour medium paced run

Tuesday – 40min Treadmill + 45min Spin

Wednesday – DWR + 1km swim

Thursday – 45min Spin + 30min weights

Friday – 55min run on grass

Saturday – Rest

Sunday – 17km run, 18km run, 18km run, 18km run

 

Rest week

 

Sunday – Half Marathon – 21.097 kilometres