Training programs

Get yourself in the best shape possible for the Twilight Running Festival with some helpful 10 week training programs. A range of training programs are available below to help guide you to a more enjoyable event in 2017.

Experienced Half Marathon run program

Experience: Have successfully trained and completed one or more half marathons in the past.  Have trained regularly for more than a year.
Goal: To run a faster half marathon with a specific time goal in mind.
Structure of Program: Run almost every day with two speed sessions and a race or tempo run each week. Weekly long runs building up to close to the half marathon distance except in recovery weeks when the long run is replaced with a race.  Periodised training with a three to four week macro-cycle.
Weekly Mileage: 40 to 70 km per week

1-experienced-half-marathon-button

 

Novice/First time Half Marathon run program

Experience: Have successfully trained and completed at least 3 10km or longer races in the past.  Have trained regularly for more than 3 months.
Goal: To finish a half marathon for the first time.
Structure of Program: Run five times a week with one speed session, one threshold pace session and a race or tempo run most weeks. Weekly long runs building up to within 5km of the half marathon distance except in recovery weeks when the long run is replaced with a race.  Periodised training with a three to four week macro-cycle.
Weekly Mileage: 30 to 55 km per week

2-novice-half-marathon-button

 

Experienced 10km run program

Experience: Have successfully trained and completed many races over 10km in the past.  Have trained regularly for more than a year.
Goal: To run a faster 10km with a specific time goal in mind.
Structure of Program: Run almost every day with two speed sessions and a race or tempo run each week. Occasional long runs beyond race distance.  Periodised training with a two to three week macro-cycle.
Weekly Mileage: 45 to 60 km per week

3-experienced-10-button

 

Novice 10km or Couch to 10km run program

Experience: Might have trained in the past but not recently.  May have fitness from other sporting or fitness activities.  Have the natural ability or talent to quickly progress to the point where a 10km can be completed within 10 weeks.
Goal: To finish a 10km race for the first time hopefully running the whole way.
Structure of Program: Train four times a week starting with walk/running in the first half of the program and running exclusively in the second half.  Occasional time trials or races.  Introduce speed work in the second half of the program.  Periodised training with a two to three week macro-cycle.
Weekly Mileage: Up to 25 km per week

4-novice-10-button

 

Couch to 5km

Experience: Have not trained regularly for many years.  New to running as a fitness activity.
Goal: To run 5km non-stop in a race for the first time.  Also may have a goal to get fit or lose weight.
Structure of Program: Run almost every day with two speed sessions and a race or tempo run each week. Weekly long runs building up to close to the half marathon distance except in recovery weeks when the long run is replaced with a race.  Periodised training with a three to four week macro-cycle.

 


Looking for a group and even more to help you with your 2017 goals?

100x100-marathonschool2016 100x100-joinatraininggroup 100X100-formworkshops 100x100-RUN1010

EVENT SPONSORS