2020 Training Programs

Welcome to the 2020 training plans for your event.

Read this first before you start your training program

Fundamental tips that will get you to the start line of your race – AND through to the finish line so you can collect your medal.

  • Consider what your goal is and keep a clear focus on what you are trying to achieve.
  • Enjoy yourself. Don’t overthink things and don’t get too obsessed about your training.
  • Use the run/walk method – even on race day.
  • Follow your training program. Run for distance or run for time – whichever comes first. For example, if the program says to do 21 (180), you either run 21 kilometres or you run for 3 hours.
  • Rest is essential. It is recommended that you not run at all on the allocated rest days. Get a good night's sleep as often as possible.
  • Use the training guide as a GUIDE. Change the days around to suit your own life/work/family.
  • Run with proper form. Do the technique training if you want to learn how to run efficiently.
  • For those doing the 21km, use your long runs to imitate what you will eat, drink and wear on race day.
  • Speed work is not essential, nor recommended, if you are a novice runner.
  • If you are going to do interval training (i.e. speed work and tempo running), remember to include a 2-3km warm up and 2km cooldown. For interval training (often set for Tuesdays), the pace is 'uncomfortably fast, but not sprinting', whereas the tempo running is longer intervals of continuous running, also at a level harder than just a regular jog around the block.
  • Cross training includes walking, swimming, cycling or gym work.
  • ALL other races you do leading up to your target event are training runs. DON’T race them. You will pay for it because you will not be able to get back into your training as quickly as you need to.
  • If possible train on the same terrain as your race - i.e. concrete footpaths.
  • Enlist your family or friends to support you – get them to volunteer at the race.

Follow your own journey. Once you get out there and do your race, you will soon realise that despite everything you’ve read and been told, you still need to ‘figure things out for yourself’. Enjoy the challenge and grow.

You can count yourself lucky and tick off having completed your first race when you:

1.       finish the race

2.       don't get injured

3.       had some fun and made new friends along the way

Which training program do you need to use???

5km

Novice

Click here for 5km Novice 1

Click here for 5km Novice level 2

Click here for 5km Novice level 3

Intermediate / Experienced runner

Click here for 5km intermediate

·   If you are a beginner runner or walker ·     If you have done a 5km race
·   If you run 3-5km 3 times a week ·     If you have been running consistently over the past 2-3 months
·   If this is your first 5km race ·     If you are running 5-8 km 3 times a week
·   If you have 8-12 weeks to train ·     If you want to do speed work
·   Where are you now? Level 1 – mostly walking; Level 2 – run/walk; Level 3 – mostly running ·     If you do tempo runs

10km

Novice 1 / Beginner

Click here for 10km Novice 1

Novice 2

Click here for 10km Novice 2

Intermediate / Experienced runner

Click here for 10km Intermediate

·   If you are a novice runner ·   If you have done a 10km race ·    If you have done a 10km race or
·   If you run 5km 3 times a week ·   If you have been running consistently over the past 2-3 months ·    If you have previously completed a Novice program
·   If this is your 10km race ·   If you are able to comfortably run distances between 5-10km, 3 times a week ·    If you have been running consistently over the past 3 months
·    If you are ready to increase your mileage
·   If you have been running consistently over the past 2 months ·   If you aim to finish in sub 70 minutes ·    If you are running 5-12 km 3-5 times a week
·    If you want to do speed work
·   If you have 8-12 weeks to train ·   If you are an experienced runner, but you are looking for a (relatively) gentle way to prepare for the 10km ·    If you do tempo runs
·    If you aim to finish in sub 60 minutes

21km

Novice 1 / Beginner

Click here for 21km Novice 1

Novice 2

Click here for 21km Novice 2

Intermediate / Experienced runner

Click here for 21km Intermediate

·   If you are a beginner runner ·   If you have done a ½ marathon ·    If you have done a ½ marathon or
·   If you run 6-7km 3-4 times a week ·   If you have been running consistently over the past 2-3 months ·    If you have previously completed a Novice program
·   If this is your half first marathon ·   If you are able to comfortably run distances between 5-10km, 3-5 times a week ·    If you have been running consistently over the past 3-4 months
·    If you are ready to increase your mileage
·   If you have been running for the past 1-2 months ·   If you are an experienced runner, but you are looking for a (relatively) gentle way to prepare for the 21.1km ·    If you are running 5-12 km 3-5 times a week
·    If you want to do speed work.
·   If you have 12-15 weeks to train ·    If you do tempo runs

42km

Novice 1 - Beginners

Click here for 42km Novice level 1 & 2

Novice 2

Click here for 42km Novice level 1 & 2

Intermediate 1

Click here for 42km Intermediate

Intermediate 2

Click here for 42km Intermediate

·   If this is your first marathon ·   If you are a new or first-time marathoner or ·    If you have run a marathon or half-marathon within the past two years or ·    If you have run a marathon under 4 hours
·    If you have previously completed a Novice program ·    If you train consistently throughout the year.
·   If you have been running for the past 1-2 months ·   If you have done a ½ marathon or even a full marathon. ·    If you have been running consistently for the past six months ·    If you are ready to increase your mileage
·    If you are ready to increase your mileage ·    If you are running 32 – 40km+ per week.
·   If you have 16 weeks to train ·   If you have been running consistently for the past 1-3 months ·    If you are running 25 – 32km per wk.
·    If you train 6 days a week and you do tempo runs. ·   If you train 6 days a week and do intervals, hills and tempo runs.
·   If you are an experienced runner, but you are looking for a (relatively) gentle way to prepare for the 42.2km. ·   If you are able to comfortably run distances between 5-10km.
·   If you are running 20-25km a week.
·   If you are training 3-5 days a week.