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Starting 14th March WEEK 1

  1. Monday - Week 1

    Rest Day

  2. Tuesday - Week 1

    10 min jog warm up then into Intervals: 8 x 1 min hard, 1 min jog recovery (16 min total) then 5 min jog cool down - OR - Stride Club

  3. Wednesday - Week 1

    Rest Day

  4. Thursday - Week 1

    30 min Easy run/walk as needed OR - Stride Club

  5. Friday - Week 1

    Cardio cross train or strength

  6. Saturday - Week 1

    20 min total Alternating 4 min run, 1 min walk

  7. Sunday - Week 1

    20th March - PEAK Team Run - 6 - 8km Easy Long Run Alternating walk/ run as required

Starting 21st March WEEK 2

  1. Monday - Week 2

    Rest Day

  2. Tuesday - Week 2

    10 min jog warm up then 4 x 1km efforts with 2 min rests in-between - OR - Stride Club

  3. Wednesday - Week 2

    Rest Day

  4. Thursday - Week 2

    30 min Easy run/ walk as needed - OR - Stride Club

  5. Friday - Week 2

    Cardio cross train or strength

  6. Saturday - Week 2

    5km Park Run

  7. Sunday - Week 2

    8- 10km Easy Long Run Alternating walk/ run as required

Starting 28th March WEEK 3

  1. Monday - Week 3

    Rest Day

  2. Tuesday - Week 3

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

  3. Wednesday - Week 3

    Rest Day

  4. Thursday - Week 3

    30 min Easy - OR - Stride Club

  5. Friday - Week 3

    Cardio cross train or strength

  6. Saturday - Week 3

    20 min TotalAlternating 2 min quicker pace, 2 min slower pace

  7. Sunday - Week 3

    3rd April PEAK Team Run - 10km Easy Long

Starting 4th April WEEK 4

  1. Monday - Week 4

    Rest Day

  2. Tuesday - Week 4

    5 min jog warm up, then 5 x 1km efforts with 2 min rest between. 5 min jog cool down

  3. Wednesday - Week 4

    30 min Easy low heart rate

  4. Thursday - Week 4

    35 min Easy - OR - Stride Club

  5. Friday - Week 4

    Cardio cross train or strength

  6. Saturday - Week 4

    5km Park Run

  7. Sunday - Week 4

    10th April PEAK team run - 12km Easy Long

Starting 11th April WEEK 5

  1. Monday - Week 5

    Rest Day

  2. Tuesday - Week 5

    5 min jog warm up, run Intervals: 12 x 1 min hard, 1 min jog recovery (24 min total) 5 min jog cool down - OR - Stride Club

  3. Wednesday - Week 5

    30 min Easy Run - low heart rate

  4. Thursday - Week 5

    35 min Easy - OR - Stride Club

  5. Friday - Week 5

    Cardio cross train or strength

  6. Saturday - Week 5

    30 min Easy

  7. Sunday - Week 5

    10km Easy Long - Recovery week

Starting 18th April WEEK 6

  1. Monday - Week 6

    Rest Day

  2. Tuesday - Week 6

    5 min jog warm up, 4 x 2km intervals with a 2 min rest between - OR - Stride Club

  3. Wednesday - Week 6

    30 min Easy Run - low heart rate

  4. Thursday - Week 6

    35 min Easy Run - OR - Stride Club

  5. Friday - Week 6

    Cardio cross train or strength

  6. Saturday - Week 6

    5km Park Run

  7. Sunday - Week 6

    24th April PEAK Team Run12-14km

Starting 25th April WEEK 7

  1. Monday - Week 7

    Rest Day

  2. Tuesday - Week 7

    5 min jog warm up, then Mona Fartlek: 2 x 90 sec on/off, 4 x 60 sec on/ off, 4x 30 sec on/ off, 4 x 15 sec on/ off, - OR - Stride Club

  3. Wednesday - Week 7

    20 min Easy Run - low heart rate

  4. Thursday - Week 7

    10 min warm up, 20 min tempo - aim to keep the same pace the whole time - OR - Stride Club

  5. Friday - Week 7

    Cardio cross train or strength

  6. Saturday - Week 7

    20 min easy run 5 x Strides run throughs 30 second efforts focusing on form

  7. Sunday - Week 7

    1st May PEAK Team Run 14km Easy Long Run

Starting 2nd May WEEK 8

  1. Monday - Week 8

    Rest Day

  2. Tuesday - Week 8

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

  3. Wednesday - Week 8

    20 min Easy Run - low heart rate

  4. Thursday - Week 8

    40 min with rolling hills, - OR - Stride Club

  5. Friday - Week 8

    Cardio cross train or strength

  6. Saturday - Week 8

    30 min easy 5 x Strides run throughs 30 second efforts focusing on form

  7. Sunday - Week 8

    8th May12km Easy Long RunRecovery week

Starting 9th May WEEK 9

  1. Monday - Week 9

    Rest Day

  2. Tuesday - Week 9

    Intervals: 10 x 1 min hard, 1 min jog recovery (20 min total) 5 min jog cool down- OR - Stride Club

  3. Wednesday - Week 9

    30 min Easy Run - low heart rate

  4. Thursday - Week 9

    Long intervals: 3km, 2km, 1km, 2 min walking rest between each - OR - Stride Club

  5. Friday - Week 9

    Cardio cross train or strength

  6. Saturday - Week 9

    30 min easy5 x Strides run throughs 30 second efforts focusing on form

  7. Sunday - Week 9

    15th May PEAK Team Run 14km Easy Long

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

    30 min Easy Run - low heart rate

  4. Thursday - Week 10

    40 min with rolling hills - OR - Stride Club

  5. Friday - Week 10

    Cardio cross train or strength

  6. Saturday - Week 10

    30 min easy5 x Strides run throughs 30 second efforts focusing on form

  7. Sunday - Week 10

    22th May PEAK Team Run - 14 to 16km Easy Long

Starting 23rd May WEEK 11

  1. Monday - Week 11

    Rest Day

  2. Tuesday - Week 11

    40 min run out & back increasing speed, 21 minutes out, 19 minutes back - OR - Stride Club

  3. Wednesday - Week 11

    Rest Day

  4. Thursday - Week 11

    10 min warm up 20 min tempo - aim to keep the same pace the whole time - OR - Stride Club

  5. Friday - Week 11

    Cardio cross train or strength

  6. Saturday - Week 11

    30 min easy run with 5 x Strides run throughs 30 second efforts focusing on form

  7. Sunday - Week 11

    29th MayGC30 Main Beach Run- OR -15km 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

    40 min continuous Fartlek Alternate 1 min faster run, 3 min slow jog recovery - OR - Stride Club

  3. Wednesday - Week 12

    20 min Easy Run - low heart rate

  4. Thursday - Week 12

    10 min jog warm up, 15 minutes of hill repeats (long gradual hill) 10 min jog cool down - OR - Stride Club

  5. Friday - Week 12

    Cardio cross train or strength

  6. Saturday - Week 12

    30 min easy 5 x Strides run throughs 30 second efforts focusing on form

  7. Sunday - Week 12

    Brisbane Marathon Festival - Or - 16km Easy Long

Starting 6th June WEEK 13

  1. Monday - Week 13

    Rest Day

  2. Tuesday - Week 13

    5- 6 x 1km reps 2 min recovery between each set Aim for bit quicker than goal race pace - OR - Stride Club

  3. Wednesday - Week 13

    Rest Day

  4. Thursday - Week 13

    Long intervals: 3km, 2km, 1km, 2 min walking rest between each - OR - Stride Club

  5. Friday - Week 13

    Cardio cross train or strength

  6. Saturday - Week 13

    30 min easy5 x Strides run throughs 30 second efforts focusing on form

  7. Sunday - Week 13

    12th June PEAK Team Run 18km Easy Long

Starting 13th June WEEK 14

  1. Monday - Week 14

    Rest Day

  2. Tuesday - Week 14

    10 min jog warm up 10 x 400m intervals 2 min walk recovery between10 min slow jog warm down- OR - Stride Club

  3. Wednesday - Week 14

    35 min Easy Run - low heart rate

  4. Thursday - Week 14

    45 min run with rolling hills,5 x Strides Run throughs 30 second efforts focus on technique - OR - Stride Club

  5. Friday - Week 14

    Cardio cross train or strength

  6. Saturday - Week 14

    35 min easy5 x Strides run throughs 30 second efforts focusing on form

  7. Sunday - Week 14

    16-18km Easy Long Run

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

    30 min Easy Run - low heart rate

  4. Thursday - Week 15

    35 min steady- OR - Stride Club

  5. Friday - Week 15

    Cardio cross train or strength

  6. Saturday - Week 15

    35 min easy5 x Strides run throughs 30 second efforts focusing on form

  7. Sunday - Week 15

    26th June PEAK Team Run14km Easy Long Focus on increasing pace for the last 5 minutes

Starting 27th June WEEK 16

  1. Monday - Week 16

    Rest Day

  2. Tuesday - Week 16

    5 min jog warm up3 x 10 min tempo runs at goal race 2 min slow recovery jog between - OR - Stride Club

  3. Wednesday - Week 16

    Rest day

  4. Thursday - Week 16

    30 min easy run- OR - Stride Club

  5. Friday - Week 16

    3km easy run

  6. Saturday - Week 16

    Saturday 2nd July Half Marathon Race Day!

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