Training programme 1
This was a training programme used by Leanne Fricker, a 32 year old mother of a one year old and this was her first attempt at the race. Leanne completed the race in 7 hours and 57 minutes.
| Week | Time | Type |
|---|---|---|
| 1 |
2x 40mins 1x 30mins |
Aerobic Aerobic |
| 2 |
2x 45mins 1x 35mins |
Aerobic Aerobic |
| 3 |
2x 45mins 1x45mins |
Aerobic Quality |
| 4 |
2x 50mins 1x40mins 1x2hrs |
Aerobic Quality Tramp or cycle |
| 5 |
2x50mins 1x40mins 1x2hrs |
Aerobic Quality Tramp or cycle |
| 6 |
2x55mins 1x45mins 1x3hrs |
Aerobic Quality Tramp or Cycle |
| 7 |
2x1hr 1x45mins 1x2hrs/ 4hrs |
Aerobic Quality A Run/ Cycle or Walk |
| 8 |
2x1hr 1x45mins 1x2.5hr/ 5hrs |
Aerobic Quality A Run/ Cycle or walk |
| 9 |
1x1hr 2x45mins 1x1.5hrs 3hr/8hr |
Aerobic Quality Aerobic A Run/ Tramp |
| 10 |
2x1hr 2x1.5hrs Rest from long train |
Aerobic Mix |
| 11 |
2x1hr 2x1.5hrs 1x 4hrs/ 5hr/ 8hr |
Aerobic Mix A Run/ Cycle/ Tramp |
| 12 |
2x1hr 2x1.5hrs 1x5to7hr/ 1x8to10hr |
Aerobic Mix A Run/ Tramp |
| 13 |
1x1hr 1x1.5hrs 1x 4hr/6to8hr |
Aerobic Mix A Run/Tramp |
| 14 |
2x1hr 1x1.5hr 2x45mins |
Aerobic Mix Quality |
| 15 |
2 to 3x20 mins
Allow 2 days clear rest before race day |
Aerobic
REST |
| 16 |
Race
day |
Give
it heaps! |
Notes
Aerobic = Running at pace able to talk at
Quality = Running up hills or faster to raise heart rate more difficult to talk
Mix = Run with Hills incorporated or increase pace for short periods but primarily Aerobic.
A. Run = Aerobic Run
