Starting 14th March WEEK 1
Monday - Week 1
Rest Day
Tuesday - Week 1
10 min jog warm up then into Intervals: 10 x 1 min hard, 1 min jog recovery (20 min total) then 5 min jog cool down - OR - Stride Club
Wednesday - Week 1
30 min Easy Run - low heart rate
Thursday - Week 1
30 min Easy Run - 5 Strides Run throughs with 30 second efforts focus on technique - OR - Stride Club
Friday - Week 1
Cardio cross train or strength
Saturday - Week 1
30 min Easy
Sunday - Week 1
20th March - PEAK Team Run - 14km Easy Long
Starting 21st March WEEK 2
Monday - Week 2
Rest Day
Tuesday - Week 2
10 min jog warm up then 5 x 1km efforts with 2 min rests in-between - OR - Stride Club
Wednesday - Week 2
30 min Easy Run - low heart rate
Thursday - Week 2
30 min Easy Run - 5 Strides Run throughs with 30 second efforts focus on technique - OR - Stride Club
Friday - Week 2
Cardio cross train or strength
Saturday - Week 2
5km Park Run with 2km warm down
Sunday - Week 2
15- 16km Easy Long Run
Starting 28th March WEEK 3
Monday - Week 3
Rest Day
Tuesday - Week 3
40 min run out & back increasing speed - 21 minutes run out, 19 minutes run back
Wednesday - Week 3
30 min Easy Run - low heart rate
Thursday - Week 3
Long intervals: 3km, then 2km, then 1km, with 2 min walking rest between each - OR - Stride Club
Friday - Week 3
Cardio cross train or strength
Saturday - Week 3
35 min Easy Run
Sunday - Week 3
3rd April PEAK Team Run - 16km Easy Long
Starting 4th April WEEK 4
Monday - Week 4
Rest Day
Tuesday - Week 4
10 min jog warm up then 6 x 1km efforts with 2 min rests between
Wednesday - Week 4
30 min Easy Run - low heart rate
Thursday - Week 4
40 min Easy Run, 5 x Strides Run throughs with 30 second efforts - focus on technique - OR - Stride Club
Friday - Week 4
Cardio cross train or strength
Saturday - Week 4
5km Park Run with 2km warm down
Sunday - Week 4
10th April PEAK team run - 18km Easy Long
Starting 11th April WEEK 5
Monday - Week 5
Rest Day
Tuesday - Week 5
10 min jog warm up then intervals: 12 x 1 min hard, 1 min jog recovery (24 min total) 5 min jog cool down - OR - Stride Club
Wednesday - Week 5
30 min Easy Run - low heart rate
Thursday - Week 5
5 min warm up then 2 x 12 min tempos @ goal race pace followed by 2 min slow jog recovery between, then 5 min warm down - OR - Stride Club
Friday - Week 5
Cardio cross train or strength
Saturday - Week 5
40 min Easy Run
Sunday - Week 5
18km Easy Long Run
Starting 18th April WEEK 6
Monday - Week 6
Rest Day
Tuesday - Week 6
10 min jog warm up then Intervals: 12 x 1 min hard, 1 min jog recovery (24 min total) 5 min jog cool down - OR - Stride Club
Wednesday - Week 6
30 min Easy Run - low heart rate
Thursday - Week 6
5 min warm up then 2 x 12 min tempos @ goal race pace then 2 min slow jog recovery between followed by a 5 min warm down - OR - Stride Club
Friday - Week 6
Cardio cross train or strength
Saturday - Week 6
5km Park Run with 2km warm down
Sunday - Week 6
24th April PEAK Team Run 20km Easy Long - Focus on 4km @ easy pace, then 1km “surge/ quicker pace”
Starting 25th April WEEK 7
Monday - Week 7
Rest Day
Tuesday - Week 7
10 min jog warm up followed by Long intervals: 3km, then 2km, then 1km, with 2 min walking rest between each - OR - Stride Club
Wednesday - Week 7
30 min Easy Run - low heart rate
Thursday - Week 7
40 min easy run, 5 x Strides Run throughs 30 second efforts focusing on technique - OR - Stride Club
Friday - Week 7
Cardio cross train or strength
Saturday - Week 7
30 min easy run, with 5 x Strides run throughs 30 second efforts focusing on form
Sunday - Week 7
1st May PEAK Team Run 22km Easy Long
Starting 2nd May WEEK 8
Monday - Week 8
Rest Day
Tuesday - Week 8
40 min run out & back increasing speed, 21 minutes out, then 19 minutes back - OR - Stride Club
Wednesday - Week 8
30 min Easy Run - low heart rate
Thursday - Week 8
40 min with rolling hills, 5 x Strides Run throughs 30 second efforts focus on technique - OR - Stride Club
Friday - Week 8
Cardio cross train or strength
Saturday - Week 8
40 min easy run, with 5 x Strides run throughs 30 second efforts focusing on form
Sunday - Week 8
8th May 24km Easy Long
Starting 9th May WEEK 9
Monday - Week 9
Rest Day
Tuesday - Week 9
10 min jog warm up then Intervals: 10 x 1 min hard, 1 min jog recovery (20 min total) 10 min jog cool down - OR - Stride Club
Wednesday - Week 9
30 min Easy Run - low heart rate
Thursday - Week 9
45 min steady run with 5 x Strides Run throughs 30 second efforts focus on technique - OR - Stride Club
Friday - Week 9
Cardio cross train or strength
Saturday - Week 9
5km Park Run or 30min run
Sunday - Week 9
15th May PEAK Team Run 25km Easy Long
Starting 16th May WEEK 10
Monday - Week 10
Rest Day
Tuesday - Week 10
40 min continuous Fartlek, Alternate 2 min faster run, 3 min slow jog recovery - OR - Stride Club
Wednesday - Week 10
35 min Easy Run - low heart rate
Thursday - Week 10
40 min with rolling hills with 5 x Strides Run throughs 30 second efforts focus on technique - OR - Stride Club
Friday - Week 10
Cardio cross train or strength
Saturday - Week 10
30 min easy run with 5 x Strides run throughs 30 second efforts focusing on form
Sunday - Week 10
22th May PEAK Team Run - 26km Easy Long
Starting 23rd May WEEK 11
Monday - Week 11
Rest Day
Tuesday - Week 11
40 min continuous Fartlek, Alternate 2 min faster run, 3 min slow jog recovery - OR - Stride Club
Wednesday - Week 11
35 min Easy Run - low heart rate
Thursday - Week 11
40 min with rolling hills with 5 x Strides Run throughs 30 second efforts focus on technique - OR - Stride Club
Friday - Week 11
Cardio cross train or strength
Saturday - Week 11
30 min easy run with 5 x Strides run throughs 30 second efforts focusing on form
Sunday - Week 11
22th May PEAK Team Run - 26km Easy Long
Starting 30th May WEEK 12
Monday - Week 12
Rest Day
Tuesday - Week 12
5 min jog warm up then 6 x 2km efforts with 2 min rests in-between - OR - Stride Club
Wednesday - Week 12
35 min Easy Run - low heart rate
Thursday - Week 12
10 min jog warm up, then 15 minutes of hill repeats (long gradual hill) with a 10 min jog cool down - OR - Stride Club
Friday - Week 12
Cardio cross train or strength
Saturday - Week 12
5km Park Run with 2km warm down
Sunday - Week 12
Brisbane Marathon Festival Half Marathon - Or - 28 to 30km Easy Long
Starting 6th June WEEK 13
Monday - Week 13
Rest Day
Tuesday - Week 13
5 min jog warm up, then long intervals of: 1km, then 2km, then 3km, then 2km, then 1km with 2 min walking rest between each - OR - Stride Club
Wednesday - Week 13
35 min Easy Run - low heart rate
Thursday - Week 13
45 min steady run with 5 x Strides Run throughs and 30 second efforts focus on technique - OR - Stride Club
Friday - Week 13
Cardio cross train or strength
Saturday - Week 13
30 min easy run, 5 x Strides run throughs 30 second efforts focusing on form
Sunday - Week 13
12th June PEAK Team Run 30 to 32km Easy Long
Starting 13th June WEEK 14
Monday - Week 14
Rest Day
Tuesday - Week 14
10 min jog warm up then Intervals: 6 x 2 mins fast pace / with 1 min slow jog recovery (18 min total) 10 min jog warm down - OR - Stride Club
Wednesday - Week 14
35 min Easy Run - low heart rate
Thursday - Week 14
45 min run with rolling hills,5 x Strides Run throughs 30 second efforts focus on technique - OR - Stride Club
Friday - Week 14
Cardio cross train or strength
Saturday - Week 14
40 min easy run, 5 x Strides run throughs 30 second efforts focusing on form
Sunday - Week 14
19th June 26km Easy Long Run
Starting 20th June WEEK 15
Monday - Week 15
Rest Day
Tuesday - Week 15
5 min jog warm up followed by Intervals: 8 x 1km reps @ goal race pace with 2 min standing recovery, then a 10 min jog warm down - OR - Stride Club
Wednesday - Week 15
35 min Easy Run - low heart rate
Thursday - Week 15
10 min jog warm up, then 20 minutes of hill repeats (long gradual hill) and a 10 min jog cool down- OR - Stride Club
Friday - Week 15
Cardio cross train or strength
Saturday - Week 15
5km Park Run
Sunday - Week 15
26th June PEAK Team Run 18km Easy -Focus on increasing pace for the last km
Starting 27th June WEEK 16
Monday - Week 16
Rest Day
Tuesday - Week 16
40 min easy - OR - Stride Club
Wednesday - Week 16
35 min Easy Run - low heart rate
Thursday - Week 16
40 min easy run- OR - Stride Club
Friday - Week 16
30 min mobility
Saturday - Week 16
3km easy run
Sunday - Week 16
Sunday 3rd July - RACE DAY!
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Hawthorne
- Phone: (07) 3399 3318
- Fax: (07) 3319 6577
Address
5/171 Riding Road,Hawthorne, QLD, 4171 Get Directions
Opening Hours -
6 days per week
- Monday - Friday: 7:00 am - 8:00 pm
- Saturday: 7:00 am - 1:00 pm
To make a booking outside of business hours, please use our form by clicking here.
New Farm
- Phone: (07) 3399 4668
- Fax: (07) 3319 6577
Address
1/15 Lamington Street,New Farm, QLD, 4005 Get Directions
Opening Hours -
6 days per week
- 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.