Training Tips - Wyndham Rotary Fun Run/Walk ... Take the First Steps!

Training Tips

15km or 8km Beginners Training Program

Before starting any training program, please obtain medical clearance from your local GP.

Date (week starting)	Wk	Mon	Tues	Wed	Thur	Fri	Sat	Sun
2nd Feb	1	Rest	4km	Rest	400 x 4*	Rest	4km	4km
9th Feb	2	Rest	4km	Rest	400 x 6	Rest	4km	5km
16th Feb	3	Rest	4km	Rest	600 x 4	Rest	4km	6km
23th Feb	4	Rest	Rest	Rest	600 x 6	Rest	Rest	5km
2nd Mar	5	Rest	4km	Rest	6km **Tempo Run	Rest	5km	6km
9th Mar	6	Rest	5km	Rest	400 x 4	Rest	5km	7km
16rd March	7	Rest	5km	Rest	400 x 6	Rest	6km	7 (or 8) km
23rd March	8	Rest	4km	Rest	400 x 4	Rest	Rest	Race Day

What is a 400 x 4?

This means you run 400m hard (sprint), then you walk 400m (or Jog), then repeat process 4 times. 10min warm up and 10min cool down

What is a 6km tempo run?

1km pace, 1km Tempo (20 to 30 seconds faster per km than pace), 1km pace, 1km Tempo, 1km Pace,1km Tempo

4km Beginners Training Program

Date (week starting)	Wk	Mon	Tues	Wed	Thur	Fri	Sat	Sun
2nd Feb	1	Rest	2km (run / walk)	Rest	100 x 4*	Rest	2km (run / walk)	2km (run / walk)
9th Feb	2	Rest	2km	Rest	100 x 6	Rest	2km	3km (run / walk)
16th Feb	3	Rest	2km	Rest	200 x 4	Rest	2km	3km (run / walk)
23th Feb	4	Rest	3km (run / walk)	Rest	200 x 6	Rest	3km (run / walk)	3km (run / walk)
2nd Mar	5	Rest	Rest	Rest	3km ** Tempo Run	Rest	3km (run / walk)	3km (run / walk)
9th Mar	6	Rest	3km Tempo Run	Rest	200 x 4	Rest	3km	4km (run / walk)
16rd March	7	Rest	3km	Rest	200 x 6	Rest	3km	4km (run / walk)
23rd March	8	Rest	3km	Rest	Rest	3km	Rest	Race Day

What is a 100 x 4?

This means you run 100m hard (sprint), then you walk 100m (or jog), then repeat the process 4 times. Include a 10min warm up and 10min cool down

What is a 3km tempo run?

1km pace, 1km Tempo (20 to 30 seconds faster per km than pace), 1km pace

These programs have been designed by Scott Hollow, XOSIZE Personal Training (www.xosize.com.au)

If you have any questions or if you would like a more advanced program, please email your request to This e-mail address is being protected from spambots. You need JavaScript enabled to view it or contact 9576 7218.

Last Updated on Tuesday, 15 February 2011 00:01