TRAINING PROGRAMS


12 k under
60 mins

Half Marathon
over 2 hrs

Half Marathon
under 2 hrs

PROGRAM NOTES


12k Over 60 mins


Designed for runners who may have completed a 5k run and are running the Bay to Bay Running Festival 12k for the first time.

Also, for runners expecting to run over 60 minutes.

Structured program aimed at building endurance and distance gradually.

Week one starts with a long run of 5 kilometres, with a total of 12 kilometres of running for the week.

The longest run in this program is 14 kilometres.

This program has you running three times per week.

12k Under 60 mins


Designed for runners expecting to run under 60 minutes in the Bay to Bay 12km.

Includes runners hoping to improve their personal best from previous years.

Structured program aimed at building endurance and distance, and also increasing speed.

Week one starts with a long run of 12 kilometres, with a total of 34 kilometres of running for the week.

The longest run in this program is 18 kilometres.

This program has you running four times per week.

Half Marathon Over 2 hrs


Designed for runners who may have completed the Bay to Bay 12k in previous years or a 10k race and looking to run the Bay to Bay Half Marathon for the first time.

Also aimed at runners who have run the Bay to Bay Half Marathon before and are expecting to run over 2 hours.

Structured program aimed at building endurance and distance gradually.

Week one starts with a long run of 8 kilometres, with a total of 20 kilometres of running for the week.

The longest run in this program is 20 kilometres.

This program has you running three times per week.

Half Marathon Under 2 hrs


Designed for runners expecting to run under 2 hours in the Bay to Bay Half Marathon.

Includes runners hoping to improve their personal best from previous years.

Structured program aimed at building endurance and distance, and also increasing speed.

Week one starts with a long run of 14k kilometres, with a total of 42 kilometres of running for the week.

The longest run in this program is 24 kilometres.

This program has you running four times per week.


TRAINING PROGRAM INFORMATION


Unless specified, all runs should be carried out at a comfortable pace at which you can have a conversation with someone.

Fartlek:

Alternating between faster and slower running (change of pace).


Track / Speed Sessions, Park Run and Races:

Before your Wed Track / Speed sessions, Park Run and races include the following:

Warm up jog of at least 5-10 mins easy running

Dynamic Stretching and drills

4-6 x 100 metres strides / run throughs

After your Track / Speed sessions, Park Run and races include the following:

Cool down jog of at least 5-10 mins easy running

Static Stretching


Strides / Run throughs:

Start with a slow jog, building up your pace to approximately 70% of your maximum pace for the first 50 metres and accelerating up to 85%-95% of your maximum pace for the last 50 metres


Wed Track / Speed Session:

Feel free to run by yourself or with friends at a running track or an oval.

Option to attend the RunFit 2260 Track Session on Wednesdays at 5.45pm at Mingara Regional Athletics Centre. Contact mel@runfit2260.com.au for information and cost.


Rest or Cross Train:

Have the day off training or undertake cross training such as cycling or swimming.


Recovery:

Includes activities such as yoga, stretching, massage, easy swim or a pool recovery session.


Tempo:

Run at a fast, controlled and relaxed pace, but not exhausting.

To be run approximately between your 10k race pace and half marathon race pace.

It should feel comfortably hard.


Half Marathon Pace:

The pace / effort level you expect to run in a half marathon.


Long Run:

Serves to build and improve endurance and also cover distance.


Park Run:

A free timed 5k event. Head to www.parkrun.com.au for details.

Local Park Runs include The Entrance, Mt. Penang, Woy Woy, Pioneer Dairy and San Remo.


Coast Runners Shop Race Night:

3k time trial, Tuesday 1st June, Mingara Regional Athletics Centre.

Refer to Coast Runners Shop Facebook page for cost and details.



TRAINING VIDEOS


The Coast Runners Shop will be presenting a series of weekly videos that guides you through each kilometre of the 12 km Fun Run from Woy Woy to Gosford as well as providing guidance on training and equipment.