1. sports
2. running and jogging

5KM in 8WEEKS
MACKAY MARINA RUN 5KM in 8weeks WEEK TRAINING PROGRAM
This program is suited for the beginner runners. Those who may run a little or not at all, this program starts off slow and builds your running fitness and strength
in order to avoid injury from running too much too soon! It combines walk/run, hills, intervals and long slow distance runs to mix it up.
PROGRAM DEFINITIONS:
INTERVALS: Interval training works different levels of your cardiovascular fitness. This type of training will increase your aerobic res istance and also assist you when
surging in the race. Cathy Freeman Oval
X-TRAIN: Incorporating other activities in your training can be very beneficial. Incorporate other disciplines such as cycling and swimming into your training program. In
addition, you should follow a strength training program at least once a week. This program should contain core strengthening exercises as well as lower body ones.
LSD: LSD is an abbreviation for "Long, Slow Distance," which refers to the practice of running longer distances at an "easy" pace rather than shorter ones to exhaustion.
The slower pace allows the runner to go longer and, therefore (supposedly), gain more fitness. Mackay Marina towards Town or Slade Point
HILL TRAINING: Training on hills improves leg-muscle strength, quickens your stride, expands stride length, develops your cardiovascular system, enhances your running
economy and can even protect your leg muscles against soreness. In short, hill running will make you a stronger, faster and a healthier runner. High Street Hill, Mt.
Pleasant
NEGATIVE SPLIT: Choose an out-and-back route that’s relatively flat. Run out at a steady pace for time, turn and run back, increasing your pace to get back in less time,
leave some time for a short cool down run. A negative split run will benefit anyone who struggles with pacing – especially those who start too hard. Gooseponds
STRETCHING: We all know that stretching is important to avoid injuries. Research has proven that our muscles need to be warm before we stretch. Try some active
stretching after a small warm-up and stretch after your cool down.
TRAINING MOTIVATION:
Training with a Coach and group of like-minded people will keep you stay focussed and stay on track for achieving your goals! Check out:
MACKAY ROAD RUNNERS: The Mackay Road Runners (MRR) host weekly training sessions on a Wednesday training sessions free of charge. Weekend races
generally offer 2 distances and cost $2 for members and $10 for non-members. Check out their website: http://www.mackayroadrunners.com/.
TRI-ACTIV8 COACHING: Specialise in triathlon coaching however host a Tuesday running sessions from 5.30PM at the Mackay North State High School Oval. This
session offers a variety of running drills and skills to increase your performance. Check out Face Book or email tri-activ8@outlook.com
WEEK 1
5KM in 8WEEKS training PROGRAM
13 – 19 April
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
REST
21mins
REST or X-Train
24mins
REST or X-Train
REST or X-Train
30mins
Walk 2min: Run
1min repeat x 7
Walk 2min : Run
1min repeat x 8
Walk 2min : Run
1min repeat x 10
WEEK 2
20 – 26 April
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
REST
30mins
Walk 1min: Run
2min repeat x 10
REST or X-Train
30mins
Warm Up – 30sec
walk, 30sec jog
(5mins)
REST or X-Train
REST or X-Train
30mins
Warm Up – 30sec
walk, 30sec jog
(5mins)
Walk 1min : Run
3min repeat x 5
Walk 1min : Run
4min – repeat x 4
Warm Down –
1min walk, 1min
jog
Warm Down –
1min walk, 1min
jog
5KM in 8WEEKS training PROGRAM
WEEK 3
27 April – 3 May
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
REST
HILLS
Walk or Run
Repeats for 20 min
REST or X-Train
30mins
Warm Up – 30sec
walk, 1 min jog
(5mins)
REST or X-Train
REST or X-Train
30mins
Warm Up – 30sec
walk, 1.5 min jog
(5mins)
Warm up & warm
down = 4min easy
jog : 1min walk
Record number of
repeats!
Run 5min : Walk
1min repeat x 4
Run 6min : Walk
1min repeat x 3
Warm Down –
1min walk, 1min
jog
Finish with 5 min
easy run
WEEK 4
4 – 10 May
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
REST
HILLS
More Run, Less
Walk
Repeats for 20 min
REST or X-Train
30mins
Warm Up – 30sec
walk, 2 min jog
(5mins)
REST or X-Train
REST or X-Train
30mins
Run 9min : Walk
1min repeat x 3
Warm up & warm
down = 4min easy
jog : 1min walk
Beat the number of
repeats from Week
3!
Run 7min : Walk
1min repeat x 3
Finish with 4min
easy run
Finish with 3min
easy run
5KM in 8WEEKS training PROGRAM
WEEK 5
11 – 17 May
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
REST
HILLS
Run, run, run
Repeats for 20 min
REST or X-Train
30mins
Run 10min : Walk
1min repeat x 2
REST or X-Train
REST or X-Train
Negative Split Runs
Warm up & warm
down = 4min easy
jog : 1min walk
8 min run & run
back the same path
faster (7 minutes).
Repeat 3 times
with 2 minute rest
between sets.
Finish with 2min
moderate : 2min
easy run repeat x 4
WEEK 6
18 – 24 May
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
REST
30mins
Walk 1min : Run
12min repeat x 2
REST or X-Train
30mins
Run 14min : Walk
1min repeat x 2
REST or X-Train
REST or X-Train
LSD: 30 min run
Try and run as long
as you can, take a
30sec - 1min
walking break as
you need
Finish with 4 min
easy
Finish with 2 min
easy
Record your
distance!
5KM in 8WEEKS training PROGRAM
5KM in 8WEEKS training PROGRAM
WEEK 7
25 – 31 May
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
REST
Interval
Set 1 : RUN - 2min
easy, 4 min
moderate, 30sec
hard, 30-45sec rest
repeat x 4
REST or X-Train
30mins
Run 17min : Walk
1min : Run 10mins
REST or X-Train
REST or X-Train
LSD: 30 min run
Try and run as long
as you can, take a
30sec - 1min
walking break as
you need, try and
beat last weeks
effort!
Finish with 3 min
easy
5 min warm up &
5 min warm down
WEEK 8
1 – 7 June
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
REST
Interval Pyramid
REST
REST
REST
MACKAY MARINA
RUN – 5KM
Run 2min, 3min,
3min, 4min, 4min,
3min, 2min – with
30-45sec rest
between each set
GET A MASSAGE
30mins
Run 20min: Walk
1min: Run 6mins
Run pace should be
mod-hard effort
5 min warm up &
5 min warm down
Finish with 4 min
easy
5KM in 8WEEKS training PROGRAM