Try Out the Course
You are invited to try out some of the course. An informal group meets each Sunday morning at a picnic shelter located at the corner of Dammans Rd and St Johns Rd, Warburton at 7.00am. Anyone is welcome. Runners of different abilities start out together, then they separate into smaller groups covering distances from 5km to 18km+ and then meet up for a coffee and muffin at a local cafe. All are welcome.
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BEFORE TRAINING
TRAINING PROGRAMS
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Taper before the event
Half marathon taper
2 weeks out from race
Sat or Sun – Long run 60 – 90 min in total
All runs during the week cut back to 70% of normal distance and intensity
1 week out from race
Last long run Sat or Sun 45 min to 60 min
Monday – 50% of normal distance run)
Tues – 50 % normal distance. Try and finish last 5 or 10 minutes strong (half marathon pace)
Weds – optional rest or 30 minutes easy
Thursday - 50% of normal distance. Pace should be easy running. You can finish with 5 or 6 x accelerations over 100 meters. Walk back to the start.
Fri – 20 to 30 minutes easy
Sat – Rest
Sunday – Half marathon. Good luck!!!
2 weeks out from race
Sat or Sun – Long run 60 – 90 min in total
All runs during the week cut back to 70% of normal distance and intensity
1 week out from race
Last long run Sat or Sun 45 min to 60 min
Monday – 50% of normal distance run)
Tues – 50 % normal distance. Try and finish last 5 or 10 minutes strong (half marathon pace)
Weds – optional rest or 30 minutes easy
Thursday - 50% of normal distance. Pace should be easy running. You can finish with 5 or 6 x accelerations over 100 meters. Walk back to the start.
Fri – 20 to 30 minutes easy
Sat – Rest
Sunday – Half marathon. Good luck!!!
