Leanne Fricker Training Programme
|
Week |
Time |
Type |
Week |
Time |
Type |
Week |
Time |
Type |
Week |
Time |
Type |
|
1 |
2x 40mins
1x 30mins |
Aerobic |
2 |
2x 45mins
1x 35mins |
Aerobic
Aerobic |
3 |
2x 45mins
1x45mins |
Aerobic
Quality |
4 |
2x 50mins
1x40mins
1x2hrs |
Aerobic
Quality
Tramp or cycle |
|
Week |
Time |
Type |
Week |
Time |
Type |
Week |
Time |
Type |
Week |
Time |
Type |
|
5 |
2x50mins
1x40mins
1x2hrs |
Aerobic
Quality
Tramp or cycle |
6 |
2x55mins
1x45mins
1x3hrs |
Aerobic
Quality
Tramp or Cycle |
7 |
2x 1hr
1x45mins
1x2hrs/ 4hrs |
Aerobic
Quality
A Run/ Cycle or Walk |
8 |
2x 1hr
1x45mins
1x2.5hr/ 5hrs
|
Aerobic
Quality
A Run/ Cycle or walk |
|
Week |
Time |
Type |
Week |
Time |
Type |
Week |
Time |
Type |
Week |
Time |
Type |
|
9 |
1x1hr
2x45mins
1x1.5hrs
3hr/ 8hr |
Aerobic
Quality
Aerobic
A Run/ Tramp |
10 |
2x 1hr
2x 1.5hrs
Rest from long train |
Aerobic
Mix |
11 |
2x 1hr
2x 1.5hrs
1x4 hrs/ 5hr 8hr |
Aerobic
Mix
A Run/ Cycle/ Tramp |
12 |
2x 1hr
2x1.5hrs
1x 5to7hr/ 1x8to10hr |
Aerobic
Mix
A Run/ Tramp |
|
Week |
Time |
Type |
Week |
Time |
Type |
Week |
Time |
Type |
Week |
Time |
Type |
|
13 |
1x1hr
1x1.5hrs
1x 4hr/ 6to8hr |
Aerobic
Mix
A Run/ Tramp
|
14 |
2x1hr
1x1.5hr
2x45mins |
Aerobic
Mix
Quality |
15 |
2to3x 20 mins
Allow 2 days clear rest before race day |
Aerobic
REST |
16 |
Race day |
Give it heaps |
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
This was a training programme used by Leanne Fricker, who is 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.