MDC

Event Date: Sunday 14 May 2017

8 months 12 days remaining

4KM TRAINING PROGRAM

MDC TAF 2017 917x494

Posted by Fern Siebler on 27 March 2017

Tags: , , ,

The Mother’s Day Classic is the perfect opportunity to get moving as well as support a great cause. For the 4km walk and run, it’s important to train so you can feel and achieve your best on race day. This introductory six-week training program is aimed at beginners… we all have to start somewhere!

Week 1:

Day

Session

Notes

Monday

Walk/jog

25-minute walk, with a 1 minute jog every 5 minutes.

Tuesday

Rest day

10 minutes stretching the major running muscles.

Wednesday

Walk/jog

20-minute walk with as much jogging as you can manage.

Thursday

Rest day

10 minutes stretching the major running muscles.

Friday

Jog

5-minute continuous jog, 5-minute walk. Repeat once.

Saturday

Walk

45-minute walk. Challenge yourself and look for hilly terrain!

Sunday

Rest day

 

 Week 2:

Day

Session

Notes

Monday

Walk/jog

25-minute walk, with a 2-minute jog every 3 minutes.

Tuesday

Cross train

10 minutes stretching the major running muscles, as well as a few gentle step ups and lunges on each leg.

Wednesday

Walk/jog

10-minute walk, 7-minute continuous jog, 5-minute walk.

Thursday

Rest day

10 minutes stretching the major running muscles.

Friday

Intervals

3-minute continuous jog, 3-minute rest. Repeat 4 times.

Saturday

Walk

45-minute walk, with a 1-minute jog every 5 minutes.

Sunday

Rest day

 

 Week 3:

Day

Session

Notes

Monday

Walk/jog

25-minute walk, with a 2-minute jog every 2 minutes.

Tuesday

Cross train

10 minutes stretching the major running muscles, as well as a few gentle step ups, lunges and push ups.

Wednesday

Walk/jog

5-minute walk, 8-minute jog, 5-minute walk.

Thursday

Rest day

10 minutes stretching the major running muscles.

Friday

Intervals

10-minute walk, followed by 3 sets of: 2-minute ‘moderate’ run, 2-minute rest, 3-minute ‘moderate’ run, 2-minute rest.

Saturday

Walk

45-minute walk, with a 1-minute jog every 4 minutes.

Sunday

Rest day

 

Week 4:

Day

Session

Notes

Monday

Walk/jog

25-minute walk, with a 2-minute jog every 2 minutes.

Tuesday

Cross train

10 minutes stretching the major running muscles, as well as a few gentle step ups, lunges, push ups and 1 plank held for as long as possible.

Wednesday

Walk/jog

5-minute walk, 12-minute jog, 5-minute walk.

Thursday

Rest day

10 minutes stretching the major running muscles.

Friday

Intervals

5-minute slow jog followed by: Run 1 lap of an oval, walk half a lap of an oval. Repeat for 20 minutes. Tip: If you don’t have an oval nearby, work out a path that is approximately 400m in distance.

Saturday

Walk

60-minute walk over hilly terrain, jogging up some of the hills.

Sunday

Rest day

 

 Week 5:

Day

Session

Notes

Monday

Walk/jog

25-minute walk, with a 1-minute jog every minute.

Tuesday

Cross train

10 minutes stretching the major running muscles, as well as a few gentle step ups, lunges, push ups and 1 plank held for as long as possible.

Wednesday

Walk/jog

5-minute walk, 18-minute jog, 5-minute walk.

Thursday

Rest day

10 minutes stretching the major running muscles.

Friday

Intervals

5-minute slow jog followed by: 8-minute run (at your target race intensity), 4-minute rest, and 2 x 4-minute run with a 2-minute rest in between. 10-minute walk cool down.

Saturday

Walk

45-minute walk over flat terrain.

Sunday

Rest day

 

 Week 6: RACE WEEK

Day

Session

Notes

Monday

Walk/jog

25-minute walk, with a 1-minute jog every 2 minutes.

Tuesday

Cross train

10 minutes stretching the major running muscles.

Wednesday

Run

5-minute light jog. 12-minute run (with last 6-minutes at your target race intensity). 5-minute walk cool down.

Thursday

Rest day

10 minutes stretching the major running muscles.

Friday

Intervals

8-minute very slow jog. 5 x 100m strides at a moderate pace.

Saturday

Rest day

 

Sunday

RACE DAY

Good luck!

Tip: Be sure to regularly stretch, so your muscles stay lean, flexible and can work at their optimum. Some of the major running muscles that you should be focussing on include the quadriceps, hamstrings, gluteal, Iliotibial band and calves.

Before you start your training program, always check in with your GP to get the all clear.

Happy Training!

Looking for a 8km training program? Find it here!

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