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Training Program

To read about Help Kids Like Nick’s personal trainer Tegan Campbell please go to HKLN Personal Trainer

Training Program – Yuleba Fun Run 2014

This 8 week program is designed to assist beginner-moderate runners achieve their chosen fun run distance.  It should be used as a guide only to help improve your running ability for the upcoming fun run event.

The advances are set quite high from fortnight to fortnight as it is only 8 weeks out from race day. If your fitness level does not allow you to finish each program do not worry, even if you walk over the finish line on the day you have won!

Ensure that you do a 5-10minute light warm up and stretches before each training session. Perform each program for two weeks and then progress to the next program. When performing the interval training, aim to do 10 sets of the run:jog intervals. If you experience any pain or discomfort during any of the training sessions, stop immediately and seek medical attention. Please follow and refer to my Athlete Facebook Page for pictures of the core training program and regular updates in the Album labelled Yuleba Fun Run.

If you have any questions regarding the program please contact me. Facebook Page Link: http://www.facebook.com/TeganCampbellNaturalOlympiaChampion?ref=hl

 

Week 1

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

5km

Run

2km

Easy-Moderate Pace

Interval Training

30sec run (75%),

2min jog

Run

2km

Easy Pace

Sprints

10 x 100m, 90sec recovery

Rest/ Core Training

Long Run

Easy Pace

2km

Rest/

Stretch

10km

Run

4km

Easy- Moderate  Pace

Interval Training

60sec run (75%),

2min jog

Run

5km

Easy Pace

Sprints

10 x 100m, 90sec recovery

Rest/ Core Training

Long Run

Easy Pace

5km

Rest/

Stretch

21km

Run

6km

Easy- Moderate Pace

Interval Training

60sec run (75%),

2min jog

Run

8km

 Easy Pace

Sprints

10 x 100m, 90sec recovery

Rest/ Core Training

Long Run

Easy Pace 10km

Rest/

Stretch

42km

Run

16km

Easy-Moderate Pace

Interval Training

60sec run

(75%),

2min jog

Run

18km Easy Pace

Sprints

10 x 100m, 90sec recovery

Rest/ Core Training

Long Run

Easy Pace

18km

Rest/ Stretch

 

Week 3

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

5km

Run

3km

Easy-Moderate Pace

Interval Training

90sec run (80%),

90sec jog

Run

3km

Easy Pace

Sprints

10 x 100m, 90sec recovery

Rest/ Core Training

Long Run

Easy pace

3km

Rest/

Stretch

10km

Run

5km

Easy-Moderate Pace

Interval Training

90sec run

(80%),

90sec jog

Run

6km

Easy Pace

Sprints

10 x 100m,

2 x 200m 90sec recovery

Rest/ Core Training

Long Run

Easy Pace

7km

Rest/

Stretch

21km

Run

8km

Easy-Moderate Pace

Interval Training

90sec run (80%),

90sec jog

Run

12km Easy Pace

Sprints

10 x 100m,

5 x 200m,

60 recovery

Rest/ Core Training

Long Run

Easy Pace

14km

Rest/

Stretch

42km

Run

18km Easy-Moderate Pace

Interval Training

90sec run (80%),

90sec jog

Run

20km Easy Pace

Sprints

 5 x 100m,

 5 x 200m 90sec recovery

Rest/ Core Training

Long Run

Easy Pace

25km

Rest/

Stretch

 

Week 5

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

5km

Run

4km

Easy-Moderate Pace

Interval Training

2min run (80%),

90sec jog

Run

4km

Easy Pace

Sprints

5 x 100m,

5 x 200m

90sec recovery

Rest/ Core Training

Time Trial  4km Run

Rest/

Stretch

10km

Run

5km

Easy-Moderate Pace Run

Interval Training

2min run (80%),

90sec jog

Run

6km

Easy Pace

Sprints

5 x 100m,

5 x 200m

90sec recovery

Rest/ Core Training

Time Trial

8km Run

Rest/

Stretch

21km

Run

14km

Easy-Moderate Pace Run

Interval Training

2min run (80%),

90sec jog

Run

15km Easy Pace

Sprints

8 x 200m,

1 x 400m

90sec recovery

Rest/ Core Training

Time Trial

16km Run

Rest/

Stretch

42km

Run

22km

Easy-Moderate Pace Run

Interval Training

2min run (80%),

90sec jog

Run

26km Easy Pace

Sprints

8 x 200m,

2 x 400m

90sec recovery

Rest/ Core Training

Time Trial

28km Run

Rest/

Stretch

 

Week 7

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

5km

Run

4km

Easy-Moderate Pace

Interval Training

2 min run (85%),

1min jog

Run

5km

Easy Pace

Sprints

10 x 200m

90sec recovery

Rest/ Core Training

Time Trial

5km Run

Rest/

Stretch

10km

Run

6km

Easy-Moderate Pace

Interval Training

2min run

(85%)

1min jog

Run

8km

Easy Pace

Sprints

10 x 200m

90sec recovery

Rest/ Core Training

Time Trial 10km Run

Rest/

Stretch

21km

Run

16km

Easy-Moderate Pace

Interval Training

2min run (85%),

1min jog

Run

18km Easy Pace

Sprints

8 x 200m,

2 x 400m

90sec recovery

Rest/ Core Training

Time Trial

18 km Run

Rest/

Stretch

42km

Run

24km

Easy-Moderate Pace

Interval

Training

2min run (85%),

1min jog

Run

30km Easy Pace

Sprints

6 x 200m,

4 x 400m

90sec recovery

Rest/ Core Training

Time Trial

32km Run

Rest/

Stretch

 

  

 

Core Training Program

Exercise

Sets

Repetitions

Crunches

(With feet on chair or fit ball)

3 Sets

Start at 10 and increase to 20

Straight Leg Lifts

(Laying on back, brace core, lift both legs up and down slowly)

3 Sets

Start at 10 and increase to 20

(Start with knees on the ground and lift to toes)

Prone Plank

(Elbows on ground, lift and brace core)

3 Sets

Start at 30sec and increase to 90sec

(Knees to Toes)

Side Plank

(Laying on side, elbow on ground, lift and brace core)

3 sets

each side

Start at 30sec and increase to 60sec

Alternating arm and leg lift

(Laying on back, lift opposite arm towards opposite leg, brace core)

3 sets

Start at 10 and increase to 20

Dish Hold

(Laying on back, lift shoulders and legs off ground, brace core)

3 sets

Start at 30sec and increase to 60sec