Training Programme - 13km
|
SAMPLE TRAINING SCHEDULE – KAURI RUN 13k This schedule is designed as a guide for runners whose foremost goal is to complete the event. The schedule assumes a base level fitness whereby you can comfortably run 3 times a week for at least 30min. The amount of running (e.g: Run 40–60min) is decreed by current fitness, how you feel on the day and how well you want to do the race. People with time or placings in mind should err to the higher end of the range & replace days off with either a 30min run, 60min cycle or gym workout. |
|||||||
|
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
12 |
Day Off |
Run 30–45min Easy/flat |
Day Off |
Run 30–45min Easy/hills |
Day Off |
Run 30–45min Easy/flat |
45-60min easy/flat/bush |
|
11 |
Day Off |
Run 30–45min Easy/flat |
Day Off |
Run 30–45min Easy/hills |
Day Off |
Run 30–45min Easy/flat |
45-60min easy/flat/bush |
|
10 |
Day Off |
Run 30–45min Easy/flat |
Day Off |
Run 30–45min Easy/hills |
Day Off |
Run 30–45min Easy/flat |
45-60min easy/flat/bush |
|
9 |
Day Off |
Run 20–30min Easy/flat |
Day Off |
Run 30–45min Easy/flat |
Day Off |
Run 20-30min Easy, flat |
1-1.25hrs easy/flat/bush |
|
8 |
Day Off |
Run 45–60min Easy/flat |
Day Off |
Run 45–60min Easy/hills/bush |
Day Off |
Run 45–60min Easy, flat |
1–1.5hrs easy/hills/bush |
|
7 |
Day Off |
Run 45–60min Easy/flat |
Day Off |
Run 45–60min Easy/hills/bush |
Day Off |
Run 45–60min Easy, flat |
1.25–1.5hrs easy/hills/bush |
|
6
|
Day Off |
Run 45–60min hard/flat |
Day Off |
Run 45–60min easy/hills/bush |
Day Off |
Run 45–60min Easy, flat |
1.25–1.5hrs easy/hills/bush |
|
5 |
Day Off |
Run 30–45min Easy, flat |
Day Off |
Run 30–45min Easy, hills |
Day Off |
Run 30min Easy, flat |
1.5hrs easy/hills/bush |
|
4 |
Day Off |
Run 1–1.25hrs hard, hills |
Run 40–60min Easy/flat |
Run 1–1.25hrs easy/hills/bush |
Day Off |
Run 1hr Easy, flat |
1.5–2hrs easy/hills/bush |
|
3 |
Day Off |
Run 1–1.25hrs hard, hills |
Run 30–45min Easy/flat |
Run 1–1.5hrs easy/hills/bush |
Day Off |
Run 1hr Easy, flat |
1.5–2hrs easy/hills/bush |
|
2 |
Day Off |
Run 45–60min hard/hills |
Day Off |
Run 1–1.5hrs easy/flat/bush |
Day Off |
Run 30min hard/flat |
Run 45-60min Easy/flat/bush |
|
1 |
Day Off |
Run 40–60min Easy, flat |
Day Off |
Run 30min Easy, flat |
Day Off |
Race Day |
|