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Starting 14th March WEEK 1

  1. Monday - Week 1

    Rest Day

  2. Tuesday - Week 1

    30 min total Alternating 4 min jog, 1 min walk - OR - Stride Club

  3. Wednesday - Week 1

    Rest day or strength training

  4. Thursday - Week 1

    4 min run, 1 min walk, 3min run, 1 min walk, 2min run, 1 min walk, 1 min run, 1 min walk, 2min run 1 min walk 3min run, 1 min walk, 4 min run, 1 min walk

  5. Friday - Week 1

    Rest Day or mobility

  6. Saturday - Week 1

    Rest Day

  7. Sunday - Week 1

    20th March PEAK Team Run5km walk/ run

Starting 21st March WEEK 2

  1. Monday - Week 2

    Rest Day

  2. Tuesday - Week 2

    30 min total Alternating 5 min jog, 1 min walk - OR - Stride Club

  3. Wednesday - Week 2

    Rest day or strength

  4. Thursday - Week 2

    5 min jog warm upIntervals: 6 x 1 min hard, 1 min jog recovery (12 min total)5 min jog cool down- OR - Stride Club

  5. Friday - Week 2

    Rest Day or mobility

  6. Saturday - Week 2

    20 min easy walk/ run

  7. Sunday - Week 2

    6km Alternating walk/ run

Starting 28th March WEEK 3

  1. Monday - Week 3

    Rest Day

  2. Tuesday - Week 3

    35 min total Alternating 4 min jog, 1 min walk

  3. Wednesday - Week 3

    Rest day or strength

  4. Thursday - Week 3

    5 min jog warm up3 x 1km intervals 2 min rest between- OR - Stride Club

  5. Friday - Week 3

    Rest Day or mobility

  6. Saturday - Week 3

    20 min easy run

  7. Sunday - Week 3

    3rd April PEAK Team Run6km walk/ run

Starting 4th April WEEK 4

  1. Monday - Week 4

    Rest Day

  2. Tuesday - Week 4

    30 min total3 x 10 min blocks of running 2 min rest between each set- OR - Stride Club

  3. Wednesday - Week 4

    Rest day or strength

  4. Thursday - Week 4

    5 min jog warm upIntervals: 8 x 1 min hard, 1 min slow walk or jog recovery (16 min total)5 min jog cool down - OR - Stride Club

  5. Friday - Week 4

    Rest Day or mobility

  6. Saturday - Week 4

    5km Park RunCould try: -Minnippi -New Farm -Wynnum -Lota -Southbank

  7. Sunday - Week 4

    10th April PEAK team run - 6km Easy Long

Starting 11th April WEEK 5

  1. Monday - Week 5

    Rest Day

  2. Tuesday - Week 5

    30 min run out & back increasing speed, 16 minutes out, 14 minutes back- OR - Stride Club

  3. Wednesday - Week 5

    Rest day or strength

  4. Thursday - Week 5

    5 min jog warm up4 x 1km intervals 2 min rest between - OR - Stride Club

  5. Friday - Week 5

    Rest Day or mobility

  6. Saturday - Week 5

    Rest day or cross train

  7. Sunday - Week 5

    17th April Easter Sunday5km Long run - Recovery week

Starting 18th April WEEK 6

  1. Monday - Week 6

    Rest Day

  2. Tuesday - Week 6

    30 min continuous Fartlek Alternate 2 min faster run, 3 min slow jog recovery- OR - Stride Club

  3. Wednesday - Week 6

    Rest day or strength

  4. Thursday - Week 6

    5 min jog warm up8 x 400m intervals Increased speed2 min walk recovery between each interval - OR - Stride Club

  5. Friday - Week 6

    Rest Day or mobility

  6. Saturday - Week 6

    20 min easy run focus on low heart rate

  7. Sunday - Week 6

    24th April PEAK Team Run8km run Focus on comfortable pace with a low heart rate12-14km

Starting 25th April WEEK 7

  1. Monday - Week 7

    Rest Day

  2. Tuesday - Week 7

    3km, 2km, 1km, 2 min break between sets, Increase speed each distance- OR - Stride Club

  3. Wednesday - Week 7

    Rest day or strength

  4. Thursday - Week 7

    30 min continuous Fartlek Alternate 2 min faster run, 3 min slow jog recovery - OR - Stride Club

  5. Friday - Week 7

    Rest Day or mobility

  6. Saturday - Week 7

    Rest day

  7. Sunday - Week 7

    1st May PEAK Team Run 8km Long Run

Starting 2nd May WEEK 8

  1. Monday - Week 8

    Rest Day

  2. Tuesday - Week 8

    5 min warm up,2 x 10 min intervals @ goal race pace,2 min rest between intervals- OR - Stride Club

  3. Wednesday - Week 8

    Rest day or strength

  4. Thursday - Week 8

    30 min easy run - OR - Stride Club

  5. Friday - Week 8

    Rest Day or mobility

  6. Saturday - Week 8

    5km Park RunCould try: -Minnippi -New Farm -Wynnum -Lota -Southbank

  7. Sunday - Week 8

    8th May8km Long RunFocus on a strong last 1km

Starting 9th May WEEK 9

  1. Monday - Week 9

    Rest Day

  2. Tuesday - Week 9

    10 min jog warm up Intervals: 10 x 1 min hard, 1 min jog recovery (20 min total)- OR - Stride Club

  3. Wednesday - Week 9

    Rest day or strength

  4. Thursday - Week 9

    40 min Continuous run alternating 4 min easy, 1 min surge- OR - Stride Club

  5. Friday - Week 9

    Rest Day or mobility

  6. Saturday - Week 9

    Rest Day

  7. Sunday - Week 9

    15th May PEAK Team Run8km Total Alternating Walk/ jog

Starting 16th May WEEK 10

  1. Monday - Week 10

    Rest Day

  2. Tuesday - Week 10

    30 min continuous Fartlek Alternate 2 min faster run, 3 min slow jog recovery - OR - Stride Club

  3. Wednesday - Week 10

    Rest day or strength

  4. Thursday - Week 10

    30 min with rolling hills - OR - Stride Club

  5. Friday - Week 10

    Rest Day or mobility

  6. Saturday - Week 10

    30 min very easy run - focus on low heart rate

  7. Sunday - Week 10

    22th May PEAK Team Run 8km easy Focus on keeping low heart rate low

Starting 23rd May WEEK 11

  1. Monday - Week 11

    Rest Day

  2. Tuesday - Week 11

    30 min run out & back increasing speed 16 minutes out 14 minutes back

  3. Wednesday - Week 11

    Rest day or strength

  4. Thursday - Week 11

    25 min run Aim for consistent pace every km- OR - Stride Club

  5. Friday - Week 11

    Rest Day or mobility

  6. Saturday - Week 11

    Option to do the Noosa Runway Running Festival

  7. Sunday - Week 11

    29th MayGC30 Main Beach RunOR10km Focus on trying to finish strong and increase pace last 2km

Starting 30th May WEEK 12

  1. Monday - Week 12

    Rest Day

  2. Tuesday - Week 12

    35 min continuous Fartlek Alternate 2 min faster run, 3 min slow jog recovery- OR - Stride Club

  3. Wednesday - Week 12

    Rest day or strength

  4. Thursday - Week 12

    30 min run with rolling hills- OR - Stride Club

  5. Friday - Week 12

    Rest Day or mobility

  6. Saturday - Week 12

    30 min very easy run focus on low heart rate

  7. Sunday - Week 12

    Brisbane Marathon Festival - Or - 10km Easy Long

Starting 6th June WEEK 13

  1. Monday - Week 13

    Rest Day

  2. Tuesday - Week 13

    5 x 1km reps 2 min recovery between Aim for same pace each rep- OR - Stride Club

  3. Wednesday - Week 13

    Rest day or strength

  4. Thursday - Week 13

    40 min easy run - OR - Stride Club

  5. Friday - Week 13

    Rest Day or mobility

  6. Saturday - Week 13

    30 min very easy run focus on low heart rate

  7. Sunday - Week 13

    12th June PEAK Team Run 10km Easy

Starting 13th June WEEK 14

  1. Monday - Week 14

    Rest Day

  2. Tuesday - Week 14

    10 min jog warm up10 x 400m intervals, with 100m walk recovery10 min jog warm down - OR - Stride Club

  3. Wednesday - Week 14

    Rest day or strength

  4. Thursday - Week 14

    30 min run with rolling hills- OR - Stride Club

  5. Friday - Week 14

    Rest Day or mobility

  6. Saturday - Week 14

    5km Park RunCould try: -Minnippi -New Farm -Wynnum -Lota -Southbank

  7. Sunday - Week 14

    19th June PEAK Team Run 8km Easy

Starting 20th June WEEK 15

  1. Monday - Week 15

    Rest Day

  2. Tuesday - Week 15

    30 min continuous Fartlek Alternate 2 min faster run, 3 min slow jog recovery- OR - Stride Club

  3. Wednesday - Week 15

    Rest day or strength

  4. Thursday - Week 15

    30 min Aim for consistent pace every km- OR - Stride Club

  5. Friday - Week 15

    Rest Day or mobility

  6. Saturday - Week 15

    30 min very easy run - focus on low heart rate

  7. Sunday - Week 15

    26th June PEAK Team Run8km -Focus on increasing pace for the last 5 minutes

Starting 27th June WEEK 16

  1. Monday - Week 16

    Rest Day

  2. Tuesday - Week 16

    3 x 10 min runs at goal race pace 2 min rest between sets- OR - Stride Club

  3. Wednesday - Week 16

    Rest day or strength

  4. Thursday - Week 16

    30 min easy run - OR - Stride Club

  5. Friday - Week 16

    30 min stretch and foam roll

  6. Saturday - Week 16

    Rest day

  7. Sunday - Week 16

    Sunday 3rd July 10km Gold Coast Event!

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Hawthorne

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Hawthorne, QLD, 4171
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  • Saturday: 7:00 am - 1:00 pm

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New Farm

Address
1/15 Lamington Street,
New Farm, QLD, 4005
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  • Monday: 7:00 am - 8:00 pm
  • Tuesday: 7:00 am - 8:00 pm
  • Wednesday: 9:00 am - 8:00 pm
  • Thursday: 10:00 am - 8:00 pm
  • Friday: 7:00 am - 3:00 pm
  • Saturday: 7:00 am - 3:00 pm

To make a booking outside of business hours, please use our form by clicking here.