TRAINING GUIDE 5K, 10K, HALF MARATHON

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1 GUIDE 5K, 10K, HALF MARATHON * Best Ways To Get Motivated * Train With Our Inspiring Run Club * Start Your Training Plan Today * Tips & Cool Advice From Our Experts

2 START MAKING IT HAPPEN. THANKS FOR SIGNING UP TO MELBOURNE. IT S TIME TO GET RACE READY WHICH IS SOMETHING WE KNOW A LOT ABOUT. THAT S WHAT WE RE HERE FOR. We know that Run Melbourne will challenge you in new ways that you may never have dreamt possible before. We also know that your challenge needs to be fun. So we re here to help you make your Run Melbourne happen with inspiration, motivation, training tips and more. Choose from beginner or intermediate for each distance Join our training club Facebook Group for updates, motivation and much more! Join the training club our coaches have got your back with bucket loads of inspiration and running tips. #RunMelbourne2018

3 TRAIN AT A MELBOURNE SESSION. WHETHER YOU RE A SEASONED NER OR TAKING YOUR FIRST STEPS TOWARDS FITNESS, MELBOURNE SESSIONS CATER FOR NERS OF ALL ABILITIES WITH S SPLIT INTO GROUPS ACCORDING TO DISTANCE AND PACE. Our sessions start on Tuesday 22 May and run for 10 weeks. You can come along to one, two or all three sessions. All you need to bring with you is a great can-do attitude, be prepared to run strong, have fun and follow the Run Melbourne Training Club motto of never, ever leaving a runner behind. CLUB TIMETABLE THE ATRIUM Federation Square, Melbourne DATE: Every Tuesday TIME: 5.45pm for 6pm start (evening) SET YOUR PACE THE TAN Meet at Gilson Restaurant, South Yarra DATE: Every Wednesday TIME: 6.20am for 6.30am start (morning) SET YOUR PACE SOLE MOTIVE 170 Queen Street, Melbourne DATE: Every Thursday TIME: 5.45pm for 6pm start (evening) SET YOUR PACE With various and paces and distances, get set to pick the one that best suits your fitness levels and race goals. Crew leaders will welcome you and guide you through your city night-time run. SPEED IT UP This session is geared towards runners who can run 8-10K or between minutes non-stop. Your crew champion will help you gain your edge through this mix of speed and interval training. These sunrise training runs will cover varying distances in several pace groups and will alternate between building km s and interval/speed sessions. Sessions will run for minutes. Two pace groups (beginner + intermediate) cover 5K and 8K distances. These training runs are designed if you re training for the 5 or 10K events. ABOUT MELBOURNE CLUB Our coaches and pace leaders are committed to providing you with a motivating group session through Melbourne s city streets and the Tan. All sessions are FREE and all runners are welcome. Visit the for more information. #RunMelbourne2018

4 BEGINNER 10 WEEK PROGRAM GOAL TIME: 30 MINS + Sunday July 29, 2018 You enjoy keeping fit and are ready to tackle a 5k run. This program will guide you from run/walking through to running 5k in 10 weeks. MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1 10mins run. 2x 5mins run/1mins walk. 2x 5mins run/1mins walk., 2km easy running. 10mins run. 2 2x 5mins run/1mins walk., 2km easy running. 15mins run. 3 3x 5mins run/1mins walk., 3km easy running. Run Melbourne Training Runs commence week 1 of the Training Program, Tuesday 23rd May. Each Tuesday 5.45pm for 6pm start - The Atrium, Federation Square Each Wednesday 6.20am for a 6.30am start Gilson Restaurant, South Yarra Each Thursday 5.45pm for 6pm start Sole Motive, 170 Queen St, Melbourne 4 15mins run. 5mins brisk walk Run/walk: 3x 5mins run/ 1mins walk. 3km easy running 5 15mins run. Run/walk: 3x 5mins run/ 1mins walk. 6 Run/walk: 4x 5mins run/ 1mins walk. 7 Run/walk: 4x 5mins run/ 1mins walk. fast walk. Then or 5km 30mins brisk walk 30mins brisk walk 30mins brisk walk 4km easy running 4km easy running 25mins run. Run/walk: 4x 5mins run/ 8 1mins walk. 30mins brisk walk 5km easy running 9 25mins run. Run/walk: 4x 5mins run/ 1mins walk. 30mins brisk walk 5km easy running 10, 10mins at target., 15mins run, MELBOURNE Or replace with a Run Melbourne Training Run

5 10 WEEK PROGRAM BEGINNER 10KGOAL TIME: 60 MINS + Sunday July 29, 2018 In this program there is the assumption you are a notch above a novice and have run on and off for at least 6 months The program will guide you from run/walking through to running 10K in 10 weeks. MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1 2x 5mins run/1mins walk. 3x 5mins run/1mins walk., 4km easy running. 25mins run. 2 2x 5mins run/1mins walk. 3x 5mins run/1mins walk., 4km easy running. 30mins run. 3 3x 5mins run/1mins walk. 4x 5mins run/1mins walk., 4km easy running. Run Melbourne Training Runs commence week 1 of the Training Program, Tuesday 23rd May. Each Tuesday 5.45pm for 6pm start - The Atrium, Federation Square Each Wednesday 6.20am for a 6.30am start Gilson Restaurant, South Yarra Each Thursday 5.45pm for 6pm start Sole Motive, 170 Queen St, Melbourne 4 35mins run. Run/walk: 4x 5mins run/ 1mins walk. 5x 5mins run/1mins walk. 6km easy running. 5 30mins run. Run/walk: 4x 5mins run/ 1mins walk. 6 35mins run. Run/walk: 5x 5mins run/ 1mins walk. 7 40mins run. Run/walk: 5x 5mins run/ 1mins walk. fast walk. Then or 10km 3 x 10mins run/1mins walk. 3 x 10mins run/1mins walk. 5mins brisk walk 30mins run. 7km easy running 8km easy running 45mins run. Run/walk: 25mins at 8 target. 3 x 10mins run/1mins walk. 9km easy running 9 45mins run. Run/walk: 30mins at target. 3 x 10mins run/1mins walk. 9km easy running 10, 20mins at target., 10mins run, MELBOURNE Or replace with a Run Melbourne Training Run Note: For intermediate Training Programs and Training Glossary visit the Run Melbourne Website

6 10 WEEK PROGRAM BEGINNER 21KGOAL TIME: 120 MINS + Sunday July 29, 2018 To tackle this program you may be an experienced 5K and 10K runner, but you now want to step up to a new challenge. This program will guide you from run/walking through to running a Half Marathon in 10 weeks. MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1 5 x 3mins run/1mins walk. 3x 5mins run/1mins walk., 5km easy running. 2 5x 3mins run/1mins walk. 3x 5mins run/1mins walk., 5km easy running. 35mins run. 3 3x 5mins run/1mins walk. 3x 8mins run/1mins walk., 8km easy running. Run Melbourne Training Runs commence week 1 of the Training Program, Tuesday 22nd May. Each Tuesday 5.45pm for 6pm start - The Atrium, Federation Square Each Wednesday 6.20am for a 6.30am start Gilson Restaurant, South Yarra Each Thursday 5.45pm for 6pm start Sole Motive, 170 Queen St, Melbourne 4 35mins run. Run/walk: 4x 8mins run/ 1mins walk. 6x 2mins run UP A HILL /1mins walk. 10km easy running. 40mins run. 5 Run/walk: 10x 2mins run/ 1mins walk. 6 45mins run. Run/walk: 10x 2mins run/ 1mins walk. fast walk. Then pace For Half Marathon. 8x 2mins run UP A HILL /1mins walk. 5mins brisk walk 30mins run. 12km easy running 10mins jog 50mins run. Run/walk: 6x 3mins steady/ 7 30secs walk. 10mins jog 3 x 10mins run/1mins walk. 14km easy running 10mins jog 50mins run. Run/walk: 5x 4mins steady/ 8 60secs walk. 10mins jog 3 x 10mins run/1mins walk. 16km easy running 9 50mins run. 10mins jog Run/walk: 5x 6mins steady/ 90secs walk. 10mins jog 10 x 1mins stride/1mins easy. 18km easy running 10, 20mins at target., 15mins run, MELBOURNE Or replace with a Run Melbourne Training Run

7 LULULEMON S HALF MARATHON TIPS Each year, millions of people train for half marathons. We polled some of them to help us (and you) reach the finish line. 01 Sign up. Then go tell everyone you know. Vocalising your goal keeps you accountable to yourself and inspires others to help keep you accountable in reaching it. 02 Talk to your doctor. No need to panic, half marathons are rarely bad for people, but a check-up before you start an intense training program is never a bad idea. 03 Read up on nutrition. You ll want to consume whole foods and impressive amounts of water, because the reasons many of us aren t hydrated enough are, frankly, nonsensical. 04 Learn the lingo. This way, you can communicate more effectively when comparing notes with other runners, shopping for shoes, or just hanging out at the coffee shop post-run, talkin sweet sweaty smack. 05 Don t wait. If it s raining, go. If it means getting up early, go. If it means putting off watching that last episode of (insert your favourite TV series here), go. 06 Cross-train. Strength conditioning will reduce your chance of injury and increase your speed. 07 Make training a social event. Find friends or make new ones who are training for a running race and align your schedules. The camaraderie is invaluable. 08 Time management. Pre-plan your day to help you complete your run, whether that means laying out clothing the night before an early morning session, or doing your shopping on the weekend for healthy meals all week that support your caloric output. 09 Make slow runs slow. Your slow training runs are supposed to be slower. Revel in this reality and just take it easy. 10 Use a training app. Monitoring your speed, time and heart rate helps fine-tune your training. Bonus: often apps will spout motivational encouragement for you as you re running. Some even have zombies. 11 Train alone. Being inspired to get out there and pound the pavement solo can be good mental practice for the big day, and help you keep a pace true to your goals. Flying Han Solo can also put you in a great headspace. Lean into that idea. 12 Conversely, train in a group. Running with a group helps to keep you motivated, often with a side order of healthy competition. 13 Set a goal. The joy of the successes of each session will keep you rolling stronger towards the Big Goal, the half marathon itself. 15 Research the route. Because nobody likes a surprise hill. 16 Stay inspired. Read a good book. Watch Chariots of Fire. Put motivational post-its on your bathroom mirror reminding yourself training is an evolution, not a destination. Translation: you re already winning just for training. 17 Add speed to your longest training run. This trains you to increase your effort and battle effectively through fatigue. 18 Taper. This is the time when you wind down the week or so before your half marathon. You may weep. And no matter how confident you re feeling, this is not the time to see if you can squeeze out an extra 10k on top of your final long run. 19 Chill out. Further to tapering, the week before the half marathon stay off your feet and ease into a mindfulness of the energy around you. This is also not the time to move house, or start a new course at school. Practice a calm mind. 20 Change nothing. You ve created a plan for race day, and even if the best runner you know suggests a different approach, stick with what you know. 14 Stretch. Yoga will do nicely. PROUD PRESENTING PART N E R S OF MELB OURNE W W W. LULULEMO N.C O M. AU

DID YOU KNOW that even just one solid 20- to 30-minute strength-training workout could be the key to your next PB?

Perform the following five moves from Dr Jordan Metzl s new IronStrength Workout for Runners as many times as you can for one minute each. That s one set.

SINGLE-LEG OPPOSITIONAL STAR Hold a dumbbell in your right hand above your head and slightly outside your shoulder. Squat down and bring the dumbbell toward your left foot.

SUMO SQUAT Hold a dumbbell by its end over your head and stand with your feet twice shoulder-width apart.

8 DID YOU KNOW that even just one solid 20- to 30-minute strength-training workout could be the key to your next PB? Mix up your training with these HIIT moves from Runner s World to improve your run times. Perform the following five moves from Dr Jordan Metzl s new IronStrength Workout for Runners as many times as you can for one minute each. That s one set. Rest for one minute before repeating the set, aiming for three complete sets for a solid workout. By Brian Dalek Presented by Runner s World WORKOUT TO THE HIIT. SINGLE-LEG OPPOSITIONAL STAR Hold a dumbbell in your right hand above your head and slightly outside your shoulder. Squat down and bring the dumbbell toward your left foot. Contract your abs as you stand up and bring the dumbbell diagonally across your body, back to the starting position. Do both phases of the movement slowly so you move with control in both directions. SUMO SQUAT Hold a dumbbell by its end over your head and stand with your feet twice shoulder-width apart. While lowering your body until your thighs are parallel to the floor, bring the dumbbell down behind your head. Hold at the bottom position, and then return to the starting position. BURPEES Stand with your feet shoulder-width apart. Squat as deeply as you can and place your hands on the floor. Kick back into a pushup position. Do one pushup. Bring your legs back to a squat and jump up. Land and repeat. CHEST PRESS WITH BICYCLE Lie face up with your hips and knees bent 90 degrees, so that your lower legs are parallel to the floor. Hold a dumbbell up in each hand, keeping your elbows bent on the floor. Pull your right knee in, and straighten out your left leg, in a bicycling motion, and press the dumbbells up. Then reverse the pattern, pulling your left leg in and straightening the right, and lowering the dumbbells back to the starting position. GOBLET SQUAT Stand with your feet hip-width apart and hold a dumbbell vertically in front of your chest, elbows pointing toward the floor. Push your hips back and bend your knees to lower into a squat, your elbows brushing the insides of your knees. Push yourself back to start. To see this workout in action, visit runnersworldmag.com.au/5-great-hiit-moves #RunMelbourne2018

9 INTERMEDIATE 10 WEEK PROGRAM GOAL TIME: UNDER 30 MINS Sunday July 29, 2018 In this program there is an assumption you can run for 20 minutes, but your goal is to run a little faster. You will be guided through interval running which will help develop a bit of speed for the 5K run in 10 weeks time. MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY mins easy run include 6x 15sec stride / 45sec easy 5km run include 5x30 sec up hill efforts - jog down as recovery between each. Approx 5km speed for the efforts CROSS 5km run 5km run include mins easy 5x30 sec up hill efforts 2 run include 6x 15sec - jog down as recovery stride / 45sec easy between each. Approx 5km speed for the efforts CROSS 5km run mins easy run include 6x 15sec stride / 45sec easy 5km run include hill repeats: 2 sets of speed - jog down. speed - jog down. 30sec sprint - jog down CROSS 5km run and it can be off include 2km at target 5km Run Melbourne Training Runs commence week 1 of the Training Program, Tuesday 23rd May. Each Tuesday 5.45pm for 6pm start - The Atrium, Federation Square Each Wednesday 6.20am for a 6.30am start Gilson Restaurant, South Yarra Each Thursday 5.45pm for 6pm start Sole Motive, 170 Queen St, Melbourne mins easy hill repeats: 2 sets of 2mins run include speed - jog down. CROSS 15sec stride - 45sec easy 1 speed - jog down 30 sec sprint - jog down 6km run but include last 10km 5 Warm up: 2+3km. 5km run: 60secs 4KM 8 x - 2mins easy Easy 20mins run on trails Warm up: 5km. 4 x 6 run: 6 x 30secs - 3mins easy 6km run 7 Warm up: 5km. run: 6 x 30secs 3-4 x /90sec easy/rest 6km run 8 Warm up: 5km. run: 6 x 30secs 3 x /90sec easy/rest Easy 7km run on trails 9 Warm up: 5km. run: 6 x 30secs 6 x /90sec easy/rest Easy 5-7km run include (compare with wk 5) 10 Warm up: 5km. run: 6 x 30secs 5km run include 5 x / 2mins easy 4km run include 3 x 1mins strides / 2mins easy MELBOURNE Or replace with a Run Melbourne Training Run

10 10 WEEK PROGRAM INTERMEDIATE 10KGOAL TIME: 60 MINS + Sunday July 29, 2018 You are a runner and even tackled some 10K fun runs but want to improve your time. You will be guided through interval/fartlek running which will help MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1 4km run: 6x 15sec stride/ 45sec easy 4KM 4km run include 5 x 30sec up hill efforts - jog down as recovery between each. Approx 5km speed for the efforts CROSS 5km run 4KM 5km run include 4km run: 4x60 sec up hill efforts 2-60sec recovery 6x 15sec stride/ between each. Approx 5km 45sec easy speed for the efforts CROSS 6km run last 10km 3 4km run: 6x 15sec stride/ 45sec easy 4KM hill repeats: 2 sets of speed - jog down. speed - jog down. 30sec sprint - jog down CROSS 7km run Run Melbourne Training Runs commence week 1 of the Training Program, Tuesday 23rd May. Each Tuesday 5.45pm for 6pm start - The Atrium, Federation Square Each Wednesday 6.20am for a 6.30am start Gilson Restaurant, South Yarra Each Thursday 5.45pm for 6pm start Sole Motive, 170 Queen St, Melbourne 4 hill repeats: 2 sets of 2mins 5km speed - jog down. CROSS 6x 30sec stride/ 1 speed - jog down 90sec easy 30 sec sprint - jog down 8km run - keep it easy but include last 15 10km 5 5km run: 6x 30secs 4KM 8 x - 2mins easy 8km run include Easy 5km run on trails 4 x 6 5km run: 6 x 30secs - 3mins easy 8km run 7 6km run: 15 7km run: 4 x / 90 secs easy/rest 9KM 8 6km run: 6 x 30secs 7km run include 3 x /90sec easy/rest Easy 10km run on trails 9 8km run: 6 x 30secs 10km run include 8 x /90sec easy/rest Easy 8-10km run include See how tired you are as to how far you run 10 6km run: 6 x 30secs 6-8km run include 5 x / 2mins easy 4km run include 3 x 1mins strides / 2mins easy MELBOURNE Or replace with a Run Melbourne Training Run

11 10 WEEK PROGRAM INTERMEDIATE 21KGOAL TIME: 120 MINS + Sunday July 29, 2018 To tackle this program you may be an experienced 5Km and 10K runner, but you now want to step up to a new challenge. This program will guide you from run/walking through to running a Half Marathon in 10 weeks. MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1 8km run: 10 x 15sec stride/ 45 sec easy EASY 8km run include 10x 30sec UP HILL efforts - jog down as recovery between each. Approx 5km speed for the efforts 10km run 2 8km run: 10 x 15sec stride/ 45 sec easy EASY 9km run include 10x 60sec efforts - 60 secs recovery between each. Approx 5km speed for the efforts 12km run include last km run: 10 x 30sec stride/ 90 sec easy EASY 9km run include HILL repeats: 3 x speed -jog down. speed - jog down 30 sec sprint -jog down. 8km run. Warm up then 2km easy, 2km steady, remainder kms cool down 14km run Run Melbourne Training Runs commence week 1 of the Training Program, Tuesday 23rd May. Each Tuesday 5.45pm for 6pm start - The Atrium, Federation Square Each Wednesday 6.20am for a 6.30am start Gilson Restaurant, South Yarra Each Thursday 5.45pm for 6pm start Sole Motive, 170 Queen St, Melbourne 4 9km run: 10 x 30sec stride/ 90 sec easy EASY 9km run include HILL repeats: 3 x speed -jog down. speed - jog down 30 sec sprint -jog down. 8km run. Warm up then 2km easy, 2km steady, remainder kms cool down 14km run include last 15 half marathon EASY 9km run include 9km run: 5 8 x 10 x 30sec stride/ / 90 sec easy 2mins easy 12km run include half marathon Easy 6km run on trails 6 10km run: 10 x 30sec stride/ 90 sec easy EASY 9km run include 6 x / 3mins easy 8km run. 2km easy, pace, remainder kms cool down 16km run 7 10km run: EASY 9km run include 5 x / 90 sec easy/rest 8KM EASY 18km run include last 15 half marathon 8 10km run: EASY 10km run include 4 x / 90 sec easy/rest 10km run. include 2km easy, pace, remainder kms cool down 21km run and run on undulating trails 9 8km run: 10 x 30 secs stride/ 90 sec easy EASY 10km run include 10 x / 90 sec easy/rest EASY 16-20km run and run on undulating trails 10 8km run: 10 x 30 secs stride/ 90 sec easy 6-8km run: 5 x 2mins / 2mins easy 6km run: 3 x 1mins strides/ 2mins easy MELBOURNE Or replace with a Run Melbourne Training Run

12 TRANSFORM YOUR. THE RIGHT WAY. At Sole Motive, we know the most important piece of running gear you ll own is your shoes. Which is why our experienced running speciality team is committed to helping you find the perfect fitting shoe for your running style and performance. 170 Queen St, Melbourne VIC 3000 For the best brands and latest models shop in store. Or online at solemotive.com and we ll deliver your shoes to your door.

13 STRESS-FREE TO THE START LINE. Checkout our race week tips to get you ready for race day. THE WEEK BEFORE THE EVENT. Rest up, reduce your training load (as guided by your training program) and get some extra sleep if you can get it. Race week is the time to make sure you re prepared for race day. We ll be ing you Race Day Participant Instructions a couple of weeks before the event. Inside you ll find all the important race day information including start & wave times, course maps, event village maps, transport information and more. Be sure to read our Race Day Participant Instructions carefully and take note of anything important to you in particular. THE DAY BEFORE THE EVENT. Get organised & make sure you double check you ve got everything you need for race day including where to store your gear, where to find toilets and where to meet your loved ones after your run. It s a great idea to get outside and get the legs ticking over for a light jog/wallk, especially after a couple of weeks of lighter training and to prepare your body for what s to come. Our golden rule is never try anything NEW on race day that means nutrition, footwear and clothing (unless it s event merchandise, of course). This means preparing your outfit for race day (we love a flat lay, share yours #RunMelbourne2018), setting your alarm (a good 2 hours before your race) and making sure you ve got breakfast sorted. RACE DAY. You ve completed the hardest part of the event already the training. Here comes the fun part, race day! You ve prepared the in the week leading up to the event, so you can wake up on race morning knowing you ve done everything you can. Don t worry if you re nervous, it s completely normal to be before a big event like Run Melbourne. Be sure to allow extra time to arrive at the race start, so you re not rushing to your wave start location. Take care of details in your Race Day Participant Instructions, apply your race bib and double check where your start location is. Don t forget to have fun! DISCLAIMER Run Melbourne, presented by lululemon and the event organiser, Sole Motive, it s sponsors, employees and agents responsible for Run Melbourne 2018 Training Programs believe that the information contained in this Training Guide is correct and appropriate. However, no representation or warranties of any nature whatsoever are given, intended or implied. Sole Motive makes no representations about the content and suitability of this information for any purpose. It is provided as is without express or implied warranty. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this Training Guide. Sole Motive and its sponsors disclaims all responsibility and liability for any direct or indirect loss or damage suffered by any person as a consequence of using this Training Guide or the information supplied within it. #RunMelbourne2018

18-WEEK BANK OF AMERICA CHICAGO MARATHON TRAINING PROGRAM OCTOBER 7, 2018

18-WEEK BANK OF AMERICA CHICAGO MARATHON TRAINING PROGRAM OCTOBER 7, 2018 CONTENTS 04 INTRODUCTION 05 WEEKLY WORKOUTS 08 PACE CHART 09 GLOSSARY 10 IF YOU... 11 2018 BANK OF AMERICA CHICAGO MARATHON WEEK-BY-WEEK