MDC

Event Date: Sunday 14 May 2017

8 months 12 days remaining

8KM TRAINING PROGRAM

MDC TAF 2017 917x494

Posted by Fern Siebler on 27 March 2017

Tags: , , ,

For the 8km Mother’s Day Classic run, an especially designed training program has been created to help you reach your personal goals. The Intermediate to Advanced training program is aimed at those who are already exercising three or more times per week. It can be followed for any race up to 10km, commencing 10 weeks prior to race day.

Week 1:

Day

Session

Notes

Monday

Walk/jog

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

Tuesday

Rest day

10 minutes of cardio exercise of your choice, as well as 10 minutes stretching the major muscle groups.

Wednesday

Walk/jog

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

Thursday

Rest day

10 minutes stretching the major running muscles.

Friday

Jog

3-minute continuous run, 3-minute walk. Repeat 3 times.

Saturday

Walk

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

Sunday

Rest day

 

Week 2:

Day

Session

Notes

Monday

Walk/jog

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

Tuesday

Cross train

10 minutes of cardio exercise of your choice, as well as 10 minutes stretching the major muscle groups.

Wednesday

Walk/jog

10-minute walk, 5-minute jog. Repeat twice.

Thursday

Rest day

10 minutes stretching the major running muscles.

Friday

Jog

5-minute continuous run, 5-minute walk. Repeat twice.

Saturday

Walk

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

Sunday

Rest day

 

Week 3:

Day

Session

Notes

Monday

Walk/jog

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

Tuesday

Cross train

10 minutes of cardio exercise of your choice, 10 minutes stretching the major muscle groups, 5 gentle step-ups (2 steps at once), 10 walking lunges.

Wednesday

Walk/jog

10-minute walk, 10-minute jog. Repeat twice.

Thursday

Rest day

10 minutes stretching the major running muscles.

Friday

Intervals

10-minute walk, followed by 4 sets of: 3-minute continuous run, 2-minute rest. 10-minute walk cool down.

Saturday

Walk

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

Sunday

Rest day

 

Week 4:

Day

Session

Notes

Monday

Walk/jog

15-minute jog, 5-minute walk, 15-minute jog.

Tuesday

Cross train

15 minutes of cardio exercise of your choice, 10 minutes stretching the major muscle groups, 6 gentle step-ups (2 steps at once), 12 walking lunges.

Wednesday

Walk/jog

10-minute walk, 10-minute jog. Repeat twice.

Thursday

Rest day

10 minutes stretching the major running muscles.

Friday

Intervals

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

Saturday

Walk/run

60-minute walk, with a 5-minute jog every 5 minutes.

Sunday

Rest day

 

Week 5:

Day

Session

Notes

Monday

Walk/jog

20-minute jog, 20-minute walk.

Tuesday

Cross train

15 minutes of cardio exercise of your choice, 10 minutes stretching the major muscle groups, 8 gentle step-ups (2 steps at once), 12 walking lunges, 5 push ups.

Wednesday

Walk/jog

10-minute walk, 15-minute jog, 10-minute walk.

Thursday

Rest day

10 minutes stretching the major running muscles.

Friday

Intervals

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

Saturday

Walk/run

60-minute walk, with a 6-minute jog every 4 minutes.

Sunday

Rest day

 

Week 6:

Day

Session

Notes

Monday

Walk/jog

30-minute continuous jog.

Tuesday

Cross train

15 minutes of cardio exercise of your choice, 10 minutes stretching the major muscle groups, 10 gentle step-ups (2 steps at once), 12 walking lunges, 5 push ups.

Wednesday

Walk/jog

10-minute walk, 15-minute jog, 10-minute walk.

Thursday

Rest day

10 minutes stretching the major running muscles.

Friday

Intervals

10-minute slow jog followed by: Run 1 lap of an oval, walk half a lap of an oval. Repeat for 15 minutes. 10-minute walk cool down. Tip: If you don’t have an oval nearby, work out a path which is approximately 400m in distance.

Saturday

Walk/run

60-minute jog, with a 5-minute walk every 10 minutes.

Sunday

Rest day

 

 Week 7:

Day

Session

Notes

Monday

Walk/jog

35-minute continuous jog.

Tuesday

Cross train

20 minutes of cardio exercise of your choice, 10 minutes stretching the major muscle groups, 10 gentle step-ups (2 steps at once), 15 walking lunges, 5 push ups and 1 plank held for as long as possible.

Wednesday

Walk/jog

10-minute walk, 20-minute jog, 10-minute walk.

Thursday

Rest day

10 minutes stretching the major running muscles.

Friday

Intervals

10-minute jog followed by: Run 1 lap of an oval, walk half a lap of an oval. Repeat for 20 minutes. 10-minute walk cool down.

Saturday

Walk/run

35-minute jog, 25-minute walk.

Sunday

Rest day

 

 Week 8:

Day

Session

Notes

Monday

Walk/jog

40-minute continuous jog.

Tuesday

Cross train

20 minutes of cardio exercise of your choice, 10 minutes stretching the major muscle groups, 10 gentle step-ups (2 steps at once), 15 walking lunges, 5 push ups and 1 plank held for as long as possible.

Wednesday

Walk/jog

10-minute walk, 20-minute jog, 10-minute walk.

Thursday

Rest day

10 minutes stretching the major running muscles.

Friday

Intervals

10-minute jog followed by: 10-minute jog at a ‘moderate’ intensity, 4-minute rest, 4-minute jog, 2-minute rest, 4-minute jog, 2-minute rest. 10-minute walk cool down.

Saturday

Walk/run

40-minute jog, 20-minute walk.

Sunday

Rest day

 

 Week 9:

Day

Session

Notes

Monday

Walk/jog

45-minute continuous jog.

Tuesday

Cross train

20 minutes of cardio exercise of your choice, 10 minutes stretching the major muscle groups, 10 gentle step-ups (2 steps at once), 15 walking lunges, 5 push ups and 1 plank held for as long as possible.

Wednesday

Walk/jog

10-minute walk, 30-minute jog, 10-minute walk.

Thursday

Rest day

10 minutes stretching the major running muscles.

Friday

Intervals

10-minute jog followed by: 15-minute run (at your target race intensity), 4-minute rest, 4-minute jog, 2-minute rest, 4-minute jog, 2-minute rest. 10-minute walk cool down.

Saturday

Walk/run

50-minute jog, 10-minute walk.

Sunday

Rest day

 

 Week 10: RACE WEEK

Day

Session

Notes

Monday

Walk/jog

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

Tuesday

Cross train

10 minutes of cardio exercise of your choice, as well as 10 minutes stretching the major muscle groups.

Wednesday

Run

10-minute jog, 30-minute run (with last 10 minutes at your target race intensity).

Thursday

Rest day

10 minutes stretching the major running muscles.

Friday

Intervals

20-minute slow jog, 5 x 100m strides at your target race intensity.

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.

For people starting exercise it is recommended you get the all clear from your GP prior to commencing. It is normal to feel muscle tightness and fatigue, however if you get severe pain or any dizziness please stop and seek medical advice.

Happy training!

Looking for a 4km training program? Find it here!

Share this

back