TRAINING PLANCIGNA ROUND THE BAYS 2017

10 k

RULES

• The BLUE are most important

• Aim to do in the order written

• If you can’t, you CAN move sessions around

• DON’T put two blue sessions next to each other

T IPS

The strength sessions are important for your core/leg strength. There are two class options but if you cant fit it in that day, then switch with another blue session. Strength sessions are important to be able to produce power – and the added bonus of revving your metabolism to shed more body fat while you are sitting at your desk during the day.

SESSIONS

TRAINING PLAN

RUN GYM REST

10k

WEEKS TO GO

MON TUE WEDS THURS FRI SAT SUN

REST

Optional Les Mills BODYBALANCE

or Les Mills YOGA class at Les Mills

to stretch out those limbs. You may not feel the need today, but you will in a few

weeks time. Create the habit early!

RUN 30 mins

Easy, conversational

pace (option to run 4min, walk 1min if you are just

beginning).

REST

Optional lunch time walk in the sun to get the

Vitamin D in and the good vibes

flowing.

GYM

Les Mills BODYPUMP or

Les Mills CXWORX. Having a strong core means you

can produce more power when running and you’ll reduce your risk of

injury.

REST RUN 40 mins

Easy

conversational pace (option to run

4min, walk 1min if you are just

beginning).

GYM

Extra Les Mills class of choice.

It’s important to move your body in all sorts of angles

and directions, and to take the

load off pounding the legs in running but still get a good

workout. Check out BODYJAM, BODYCOMBAT,

RPM or BODYBALANCE.

12

10k

WEEKS TO GO

MON TUE WEDS THURS FRI SAT SUN

REST

BODYBALANCE or YOGA if you feel like doing some

extra stretching. Or just head along

to the gym and get on the foam

rollers on Level 2 or Level 4. Have a good long stretch.

You can book a stretch “Explorer”

with our Gym Instructors for

free!

RUN 40 mins

Easy, but include one hill (option to run 7mins, walk 1min if you are just beginning).

GYM

Extra Les Mills Class of Choice. It’s important to

move your body in all sorts of angles

and directions, and to take the

load off pounding the legs in running but still get a good workout. Check out BODYJAM, BODY COMBAT, RPM or BODYBALANCE.

GYM

Les Mills BODYPUMP or Les

Mills CXWORX. Having a strong core means you

can produce more power when running and you’ll reduce your risk of

injury.

REST RUN 45 mins

Easy

conversational pace (option to run 8mins, walk 1min if you are just beginning). Remember to

stretch or go join in with the Body

Balance crew after – you’ll be running

again tomorrow so you’ll thank me

then.

RUN 30 mins

30 minutes easy conversational

pace.

Conversational pace is all about

teaching your body to run efficiently.

Don’t head out at a sprint pace!

11

10k

WEEKS TO GO

MON TUE WEDS THURS FRI SAT SUN

GYM

Les Mills BODYPUMP or Les

Mills CXWORX. If classes aren’t your thing, get a gym instructor to show you a core “explorer”. Or

grab a PT session and get a core

programme made just for you!

REST

RUN 45 mins

Including 2 x hill repeat of 5mins.

Run up with a bit of effort, and jog easily back to the bottom. Don’t run so hard that you can’t make it to the end of the

5mins up.

REST GYM

BODYBALANCE/ YOGA/extra stretching.

Remember you can book a stretch

“Explorer” with our Gym

Instructors for free!

RUN 30 mins

Easy

conversational pace.

RUN 50 mins

Easy pace (option to run 9mins, walk

1min if you are just beginning).

Stretching should be a habit by now

– don’t neglect those tissues!

10

10k

WEEKS TO GO-(Recovery week) Try to keep active this week, but dial down the intensity and volume.

MON TUES WEDS THURS FRI SAT SUN

REST

This doesn’t mean do nothing at all – you can go for a walk, do some stretching, wash the car, mow the

lawns. Keep active – but nothing

structured. Enjoy being able to

move and having a healthy body.

RUN 20 mins

Easy.

REST

GYM

Les Mills BODYPUMP or Les

Mills CX WORX

REST

RUN 30 mins

Easy pace.

Stretch after.

GYM

Les Mills BODYBALANCE.

9

10k

WEEKS TO GOYou are 4 weeks into your programme so you should aim to commit to 4 training sessions a week.

MON TUES WEDS THURS FRI SAT SUN

GYM

Les Mills BODYPUMP or Les

Mills CXWORX – don’t neglect your

strength work. Classes can be fun

but if they don’t fit your timetable, there are other

options for you at Les Mills.

REST

RUN 30 mins

Including 2 x hill

repeats of 5 mins. Run up with a bit of effort, and jog easily back to the bottom. Grab a

friend to make it more fun!

REST

RUN 25 mins

Including 6 x

30sec’s of faster running. Have

2mins easy between each

effort.

GYM

The weekends are a great time to get an extra workout

in – and there are awesome fun classes all

day on Saturday. Jump into a class

– something different like an Impact Boxing

Class.

RUN 35 mins

Easy pace (option to run 3mins, walk

1min if you are just beginning).

Stretching should be a habit by now

– don’t neglect those tissues!

8

10k

WEEKS TO GO

MON TUES WEDS THURS FRI SAT SUN

REST

RUN 45 mins

Including 3 x hill repeats of 5mins. Run up with a bit of effort, and jog easily back to the bottom. Grab a

friend to make it more fun!

GYM

Les Mills BODYBALANCE

or Les Mills YOGA

GYM

Les Mills BODYPUMP or Les

Mills CXWORX – don’t neglect your

strength work. Classes can be fun

but if they don’t fit your timetable, there are other

options for you at Les Mills.

REST

RUN 40 mins

Including 6x30sec’s of

faster running. Have 2mins easy

between each effort.

RUN 55 mins

Easy pace

(option to run 10mins, walk

1min if you are just beginning).

Stretch and core work or CXWORX

class.

7

10k

WEEKS TO GO

MON TUES WEDS THURS FRI SAT SUN

GYM

Les Mills BODYBALANCE or

Les Mills YOGA

RUN 30 mins

Including 3 x 3

min fast bits. Aim to get faster over

each one – not slower. These are great to do on a treadmill as you

can set a pace and stick to it! Hit a

Les Mills CX WORX class after.

REST

RUN 30 mins

Including 2 x hill repeats of 8mins. Run up with a bit of effort, and jog easily back to the

bottom.

REST

RUN 30 mins

Easy run – OR go for a 30 min hilly

walk.

RUN 45 mins

Easy pace. Stretch

after your run. Grab a foam roller at the gym and get

stuck into those muscles.

6

10k

WEEKS TO GO-(Recovery week)

MON TUES WEDS THURS FRI SAT SUN

REST

GYM

Les Mills BODYBALANCE or

Les Mills YOGA

RUN 30 mins

Easy pace.Stretch after your run. Grab a foam roller at the gym and get stuck into

those muscles.

REST

GYM

Get to a fun cardio

class at the gym today – grab some

friends and hit rpm for a “group

training ride”.

REST

RUN 30 mins

Easy pace. Stretch

after your run. Grab a foam roller at the gym and get

stuck into those muscles.

5

10k

WEEKS TO GO

MON TUES WEDS THURS FRI SAT SUN

REST

RUN 40 mins

Including 4 x 4

min fast bits. Aim to get faster over

each one – not slower. These are great to do on a treadmill as you

can set a pace and stick to it!

GYM

Les Mills

BODYPUMP or Les Mills CXWORX class at the gym. As we get closer to race day, we

will cut down the weights – but until

then, they are a great addition to your programme.

RUN 40 mins

Set up the treadmill

on random programme, for 30 – 40 mins and run building intensity toward the end.

REST

Streth

RUN 30 mins

Easyrun including

6 x 30sec fast bitswith 2min

recovery between each –

OR go for a30 min hilly walk.

RUN 60 mins

Easy pace. Stretch

and core work.

4

10k

WEEKS TO GO

MON TUES WEDS THURS FRI SAT SUN

GYM

Les Mills CXWORX or Les Mills

BODYPUMP oryour weights

session from theGym Instructor

or your PTsession.

RUN 30 mins

Easy jog

RUN 45 mins

Include 10mins at goal race effort. This 10mins will feel reasonably

difficult but not an all out effort.

REST

RUN 45 mins

Including 4 x 4min fast bits. Aim to get faster over each one ,not

slower. These are great to do on a treadmill as you

can set a pace and stick to it!

GYM

Les Mills

BODYBALANCE or Les Mills YOGA

class – or grab that foam roller and stretch and

roll.

RUN 70 mins

Easy pace. Stretch

and core work.

3

10k

WEEKS TO GO

MON TUES WEDS THURS FRI SAT SUN

REST

RUN 60 mins

Include 15mins at goal race effort. This 15mins will feel reasonably

difficult but not an all out effort.

GYM

Les Mills

BODYBALANCE

RUN 50 mins

Including 3 x 5 min

fast with 5mins recovery between each. Aim to get faster over each one, not slower.

These are great to do on a treadmill as you can set a pace and stick to

it!

GYM

Les Mills

BODYPUMP or Les Mills CXWORX – this is your last chance to get a weights class in

so make the most of it!

RUN 40 mins

Very very easy. This is not the

time to be running fast. Imagine that you’re running so your grandmother

can beat you.

RUN 50 mins

Easy pace. Build

your intensity over the last 10mins.

Stretch and

2

10k

WEEKS TO GO-(Taper)

MON TUES WEDS THURS FRI SAT SUN

REST

RUN 40 mins

Include 10mins at effort. This 10mins will

feel reasonably difficult but not an

all out effort.

REST

Streth

RUN 40 mins

Including 4x2min fast bits.

Aim to get fasterover each one –

not slower.These are great

to do on atreadmill as youcan set a paceand stick to it!

REST

Streth

RUN 15 mins

Easyjog with 4 x 30sec

fast bits. Therest is very very

easy.

RACE DAY

Good Luck!

1

10k