10 Week Training Plan

Australian 50 km Champion (2015) John Dutton has put together a 10-week Training Program, designed specifically to get you race ready for the hills of Puffing Billy’s 13.5 km Great Train Race.

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
1. Introduction3 km Easy Run - FLATREST2 km Easy Run - FLATREST3 km Easy Run - FLAT2 km Easy Run - FLATREST10 km
2. Introducing Speed4 km Easy Run - FLATREST3 km Easy Run - FLATREST1 km Warm up, 2 km at Goal Race Pace, 1 km Cooldown2 km Easy Recovery RunREST13 km
3. Consolidation4 km Easy Run - FLATREST3 km Easy Run - FLATREST1 km Warm up, 3 km at Goal Race Pace, 1 km Cooldown2 km Easy Recovery Run - FLATREST14 km
4. Introducing Hills5 km Easy Run - FLATREST3 km Hill Run (Find an undulating loop)REST2 km Easy Run - FLAT3 km Easy Run - FLATREST13 km
5.5 km Easy Run - FLATREST4 km Hill Run (Undulating loop)REST1 km Warm up, 4 km at Goal Race Pace, 1 km Cooldown3 km Easy Recovery Run - FLATREST18 km
6. Extra Hill Week7 km Easy Run - FLATREST4 km Hill Run (Undulating loop)REST2 km Easy Recovery Run5 km Hill Run (Undulating loop)REST18 km
7.9 km Easy Run - FLATREST4 km Hill Run (Undulating loop)REST1 km Warm up, 4 km at Goal Race Pace, 1 km Cooldown3 km Easy Recovery Run - FLATREST22 km
8. Consolidation10 km Easy Run - FLATREST3 km Easy Recovery Run - FLATREST6 km Hill Run (Undulating loop)2 km Easy Recovery Run - FLATREST21 km
9. Taper11 km Easy Run - FLATREST2 km Easy Recovery Run - FLATREST1 km Warm up, 3 km at Goal Race Pace, 1 km Cooldown2 km Easy Recovery Run - FLATREST21 km
10. Race Week5 km Easy Run - FLATREST3 km Easy Run - FLATRESTREST2 km Easy Run - FLATREST10 km

DOWNLOAD PDF TRAINING PLAN HERE

*Please ensure you are in a fit and healthy condition to take part, have appropriate medical clearance by a doctor - if necessary, and that you understand the potential risks associated with strenuous activities such as this.