Training

Training

We hope you enjoy using the 2018 interactive training plans to create your own more personalised plan based on YOUR fitness level, training experience, lifestyle & goals.

We have created the attached programs to help you develop your endurance to progress from your current running level to complete either the 2018 Adelaide Marathon Festival 10km, Half or Full Marathon.Please choose the most appropriate program and feel free to adjust to suit your lifestyle.

 

There are 3 half marathon & 3 full marathon programs available, so please choose the most appropriate program from the following recommendations and feel free to adjust to suit your own lifestyle:

Half Marathon Level 1:   Able to run 5km & committed to undertake minimum 3 runs per week
Half Marathon Level 2:   Current longest run of at least 10km & committed to undertake minimum 4 runs per week
Half Marathon Level 3:   Current longest run of at least 10km & committed to undertake minimum 5 runs per week

Marathon Level 1:   Current longest run of approx 10-12km & committed to undertake minimum 3 runs per week
Marathon Level 2:   Current longest run of approx 10-12km & committed to undertake minimum 4 runs per week
Marathon Level 3:   Current longest run of approx 15km & committed to undertake minimum 5 runs per week

 

The plan should be used as a guide only, so feel free to switch days around to suit your own lifestyle, or substitute additional runs (e.g. Fartlek/Speed Intervals) on the cross training days or less experienced/busy runners may decide to undertake a level 2 or 3 program & reduce the weekly running commitment. Also feel free to substitute the type of run allocated in the program, e.g. a hill repeat session for a Fartlek/Speed Intervals sessions. However, it is important to maintain at least 1 rest day or non-running day per week, refer to workout descriptions below for further information on the running sessions.

We also encourage you to join in with one of the many SARRC running groups (as detailed on the website), where you will find a supporting and social environment to keep you motivated towards your end goal. In particular the Sunday morning Marathon Mentor Group (7.30am start at our clubrooms on MacKinnon Parade, North Adelaide) will organise varied distance runs in line with these programs & there is also a number from this group who also undertake a Tuesday morning speed/hill repeat session leaving from the same location or the Tuesday evening speed group leaving from the start of the Uni loop in North Adelaide.

Training Notes: