Thanks to our friends at Anytime Fitness, we’ve got the perfect 12-week training plans, for beginner and advanced runners, put together by Personal Trainer Chris Nelson to help you prepare for the 4.5km or 10km event on Sunday 29 August 2021!
Beginner Program
Trainer Guidelines & Training Brief
If the longest distance you have completed to this point is between 1km & 5km, this training plan will help you increase your overall total distance at a gradual pace. The way we are going to do this is by half a km or one km on just one of your runs per week until I get you to the magic 10km mark.
Make sure your long runs are of a slow and steady paced. Go out slowly and then, if you are feeling good on the way back, lift a little and come back faster. If you go out too fast you can be assured, you won’t feel so good on the way back.
If you are thinking about adding some speed or upping the pace on your runs, try it on your shorter runs instead of the long and slow ones. The main objective and reasoning behind your long runs are to make it all the way without walking or only walking on a few occasions.
Expert tip!
If you need to walk that is OK, but make sure you only walk for a number of breaths not a distance or time period and then run again. i.e. after 20 breaths I will run again. This will ensure you control your breathing and lower your heart rate, and this will increase the chance of you being able to run again sooner.
On the days you don’t run, download the beginner weight training program and complete it at your local Anytime Fitness club or the gym you are a member of.
The Training Plan – Beginner
Week One Long Slow Run 6km + 1 X 5km |
Week Two Long Slow Run 7.0km + 1 X 5km |
Week Three Long Slow Run 8.0km + 1 X 6km + 1 X 5km |
Week Four Long Slow Run 10km + 1 X 7km |
Week Five Long Slow Run 8km + 1 X 7km + 1 X 6km |
Week Six 1 X 5km + Trail Race Day 10km |
Week Seven 1 x 3km + Long Slow Run 6km + 1 X 5km |
Week Eight Long Slow Run 7.0km + 2 X 5km |
Week Nine Long Slow Run 8.0km + 1 X 6km + 1 X 5km |
Week Ten Long Slow Run 10km + 1 X 7km |
Week Eleven Long Slow Run 8km + 1 X 7km + 1 X 6km |
Week Twelve 1 X 5km + 3km Brisk Walk + Race Day 10km |
Advanced Program
Trainer Guidelines & Training Brief
This training plan is great for the everyday runner who are more comfortable with running 10km but would like to improve their speed on the day of the Bridge to Brisbane.
This program is based around one long run of easy pace. This is the pace you are most comfortable at. You should be sweating and feel exertion, but still be able to hold a conversation, and not have to stop or walk at all.
There are three running sessions programmed in for each training week. If you start to get tired, sore or injured, I would recommend dropping back to two running sessions a week. I would suggest having a day off between each run day for recovery.
This program is based on the understanding that you have run 10km before, so you have a PB time. Make sure this time has been achieved within the last year, and not a run you did 20 years ago! Use your last 10km time whenever 10km race time is mentioned.
There are distances in this program that are more than 10km. To run a good 10km you need to reach 12km in training as we don’t want to be burning out with only 1km to go on the day. This will give you an edge on the rest of the field during the 10km event.
There is also one speed session. This speed session has been added to increase your overall kilometre average. Being consistent with these sessions is a sure-fire way to increase your overall 10km time and will have you smashing a PB on event day.
Expert tip!
To ensure you are improving you speed, running tempo and average 1km splits. I would recommend at the end of each week looking over your data and using that info to implement a set of goals for the upcoming week of training. If this is something that you require assistance or guidance with when working out the calculations do not hesitate to contact myself and we can develop a game plan.
The Training Plan – Advanced
WEEK ONE |
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WEEK TWO |
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WEEK THREE |
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WEEK FOUR |
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WEEK FIVE |
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WEEK SIX |
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WEEK SEVEN |
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WEEK EIGHT |
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WEEK NINE |
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WEEK TEN |
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WEEK ELEVEN |
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WEEK TWELVE |
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