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.
Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total |
---|---|---|---|---|---|---|---|---|
1. Introduction | 3 km Easy Run - FLAT | REST | 2 km Easy Run - FLAT | REST | 3 km Easy Run - FLAT | 2 km Easy Run - FLAT | REST | 10 km |
2. Introducing Speed | 4 km Easy Run - FLAT | REST | 3 km Easy Run - FLAT | REST | 1 km Warm up, 2 km at Goal Race Pace, 1 km Cooldown | 2 km Easy Recovery Run | REST | 13 km |
3. Consolidation | 4 km Easy Run - FLAT | REST | 3 km Easy Run - FLAT | REST | 1 km Warm up, 3 km at Goal Race Pace, 1 km Cooldown | 2 km Easy Recovery Run - FLAT | REST | 14 km |
4. Introducing Hills | 5 km Easy Run - FLAT | REST | 3 km Hill Run (Find an undulating loop) | REST | 2 km Easy Run - FLAT | 3 km Easy Run - FLAT | REST | 13 km |
5. | 5 km Easy Run - FLAT | REST | 4 km Hill Run (Undulating loop) | REST | 1 km Warm up, 4 km at Goal Race Pace, 1 km Cooldown | 3 km Easy Recovery Run - FLAT | REST | 18 km |
6. Extra Hill Week | 7 km Easy Run - FLAT | REST | 4 km Hill Run (Undulating loop) | REST | 2 km Easy Recovery Run | 5 km Hill Run (Undulating loop) | REST | 18 km |
7. | 9 km Easy Run - FLAT | REST | 4 km Hill Run (Undulating loop) | REST | 1 km Warm up, 4 km at Goal Race Pace, 1 km Cooldown | 3 km Easy Recovery Run - FLAT | REST | 22 km |
8. Consolidation | 10 km Easy Run - FLAT | REST | 3 km Easy Recovery Run - FLAT | REST | 6 km Hill Run (Undulating loop) | 2 km Easy Recovery Run - FLAT | REST | 21 km |
9. Taper | 11 km Easy Run - FLAT | REST | 2 km Easy Recovery Run - FLAT | REST | 1 km Warm up, 3 km at Goal Race Pace, 1 km Cooldown | 2 km Easy Recovery Run - FLAT | REST | 21 km |
10. Race Week | 5 km Easy Run - FLAT | REST | 3 km Easy Run - FLAT | REST | REST | 2 km Easy Run - FLAT | REST | 10 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.