This is the last instalment in a training program aimed at the Canberra Times 10k Fun Run on 18 September!
Weeks seventeen, eighteen - Monday 5 September to Sunday 18 September
"Ease right back to peak for the race!"
What you actually do might depend on how things have been going.
As a general rule, if you are flying over shorter distances, you may add more longer running in the first ten days.
But if you are tired you should drop back to shorter runs.
No panicky speed work!
You may have to convert your easy days to rest days. Don't be afraid to have a break.
Remember too that you may stay feeling tired right through to Sunday - but come good on the day!
And if you haven't followed the program or done very much training at all, easing back won't help, it would be far better to be building up through the next two weeks.
The kind of pattern I would follow is -
Monday 5 September speed work, undulating to hilly
Tuesday 6 September run very long
Wednesday 7 September medium run or rest
Thursday 8 September easy intervals on the flat
Friday 9 September medium run
Saturday 10 September 5k fast
Sunday 11 September run long and relaxed
Monday 12 September interval training flat track
Tuesday 13 September medium easy run or rest
Wednesday 14 September run long and relaxed
Thursday 15 September jog 20-30 mins
Friday 16 September rest
Saturday 17 September jog 20-30mins
Sunday 18 September IT!
Weeks seventeen, eighteen - Monday 5 September to Sunday 18 September
"Ease right back to peak for the race!"
What you actually do might depend on how things have been going.
As a general rule, if you are flying over shorter distances, you may add more longer running in the first ten days.
But if you are tired you should drop back to shorter runs.
No panicky speed work!
You may have to convert your easy days to rest days. Don't be afraid to have a break.
Remember too that you may stay feeling tired right through to Sunday - but come good on the day!
And if you haven't followed the program or done very much training at all, easing back won't help, it would be far better to be building up through the next two weeks.
The kind of pattern I would follow is -
Monday 5 September speed work, undulating to hilly
Tuesday 6 September run very long
Wednesday 7 September medium run or rest
Thursday 8 September easy intervals on the flat
Friday 9 September medium run
Saturday 10 September 5k fast
Sunday 11 September run long and relaxed
Monday 12 September interval training flat track
Tuesday 13 September medium easy run or rest
Wednesday 14 September run long and relaxed
Thursday 15 September jog 20-30 mins
Friday 16 September rest
Saturday 17 September jog 20-30mins
Sunday 18 September IT!
