Alternating between faster and slower running (change of pace).
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
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
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 email@example.com for information and cost.
Have the day off training or undertake cross training such as cycling or swimming.
Includes activities such as yoga, stretching, massage, easy swim or a pool recovery session.
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.
The pace / effort level you expect to run in a half marathon.
Serves to build and improve endurance and also cover distance.
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.
3k time trial, Tuesdays 3rd May and 7th June, Mingara Regional Athletics Centre.
Refer to Coast Runners Shop Facebook page for cost and details.