8 Week Program

8 week training program targeting Berkeley 10k and Westonbirt TRI

Individualised specific Training targeting B10K and Westonbirt Tri will start beginning of April.

For the program we would like people to commit to: 3 key runs + 1 strength session for 8 weeks.

NOTE:

  • Speed work on Thursdays will start on April 4th in Jubilee Park @ 6:30
  • Tempo taster session on Tuesday April 9th
  • Suitable for all abilities.

3 things you need to do before signing up..

  1. Get your weekly mileage up to 15 miles
  2. Provide a 5k park run time or test yourself on a 5k flat route or park run (you can use this Strava segment: 5K Strava Segment )
  3. Perform the strength tests outlined in form and provide feedback

Sign Up Form

Please use the following form to sign up (we are limiting sessions to 25 people for this program): Sign Up Form



8 Week Training Plan – Week 1 to 4

Thursday sessions will be coached sessions and some Tuesdays.
See Paces in table below…
  Week/Comm Key run #1 – tempo – Tuesday
(include warm up + cool down)
Key run #2 – Speed – Thursday
(include warm up + cool down)
Key run #3 – Long run – Weekend Strength #1
Core Work
Strength #2
week 1 1-4-2019 6 mile easy run. 5 to 8 x 400 + (400 rests)
+
1 x 800
6 miles@LT Use tabata app for this..
1.
3x(30sec front plank + 10sec rest)
3x(30sec reverse plank + 10sec rest)
3x(30sec R side plank + 10sec rest)
3x(30sec L side plank + 10sec rest)

2.
Hollow body for 20 seconds then rest for 10 – repeat 10 times

3.
Hold on to something,
do 20 front leg swings on R, repeat on L.
do 20 side leg swings on R, repeat on L.

4.
Hip Bridges: 2 sets x 15 hip bridges (rest 1-minute between sets)
8 squats
8 sit-ups
6 squats
6 sit-ups
4 squats
4 sit-ups
2 squats
2 sit-ups

Rest 30 sec – 1 minute
8 lunges
8 pushups
6 lunges
6 push ups
4 lunges
4 push-ups
2 lunges
2 push-ups

Rest 30 sec – 1 minute
8 burpees
8 Squat jumps
6 burpees
6 squat jumps
4 burpees
4 squat jumps
2 burpees
2 squat 
Week2 8-4-2019 2 miles warm up
2 miles ST
2 miles cool down
5 to 8 x 400 + (400 rests)
+
1 x 800
7 miles easy
Week 3 15-4-2019 1 mile warm up
2 miles ST
1 mile easy
1 mile ST
1 mile cool down
5 to 7 x 600 + (400 rests) 1 mile easy
6 miles@LT
1 mile easy
Week 4 22-4-2019 1 mile warm up
3 miles ST
1 mile cool down
400, 600, 800, 800, 600, 400 (400 Rests) 1 mile easy
6 miles@LT
2 mile easy
Week 5 29-4-2019 1 mile warm up 4 miles MT 1 mile cool down 5 x 800 (400 rests) 1 mile easy 6 miles@LT 1 mile easy
3 rounds:
8 meters of walking lunges and forwards bear crawl

3 rounds:
8 meters of inchworms and backwards bear crawl

3 rounds:
8 burpees
and 8 step ups per leg.

3 rounds:
8 shoulder touch pushups (touch, touch, pushup) and
8 box or bench jumps.
Week 6 6-5-2019 1 mile warm up 3 miles ST 1 mile cool down Short intervals: ( 20, 40, 60 seconds) x3 7 miles@LT if not doing B10k otherwise rest
Week 7 – B10K 13-5-2019 B10K or 1 mile warm up 1 miles ST 1 mile easy 1 mile ST 1 mile easy 1 mile ST 1 mile cool down 6 x 400 10k race or 10k run
Week 8 20-5-2019 1 mile warm up 3 miles ST 1 mile cool down Short intervals: ( 20, 40, 60 seconds) x3 Rest if doing Wesonbirt TRI
Westonbirt TRI 27-5-2019

 

Paces…

Current 5kLong TempoMid TempoShort Tempo1000m800m600m400mEasy
0:19:006:546:396:243:312:472:051:227:52
0:20:007:136:586:433:432:572:121:278:15
0:21:007:337:187:033:553:072:191:318:38
0:22:007:527:377:224:083:162:261:369:01
0:23:008:117:567:414:203:262:341:419:24
0:24:008:308:158:004:323:362:411:469:47
0:25:008:508:358:204:443:452:481:5110:10
0:26:009:098:548:394:563:552:551:5610:32
0:27:009:289:138:585:084:053:032:0010:54
0:28:009:489:339:185:204:143:102:0511:17
0:29:0010:079:529:375:324:243:172:1011:39
0:30:0010:2510:119:565:444:343:242:1512:00
0:31:0010:4610:3110:165:564:433:312:2012:22
0:32:0011:0510:5010:356:084:533:392:2412:44
0:33:0011:2411:0910:546:205:033:462:2913:05
0:34:0011:4411:2911:146:325:123:532:3413:26
0:35:0012:0311:4811:336:445:224:002:3913:47
0:36:0012:2212:0711:526:575:324:082:4414:08