INTERVALS: X-TRAIN: ACCELERATION RUN: LSD: FARTLEK: HILL TRAINING: TEMPO: NEGATIVE SPLIT STRETCHING: MACKAY ROAD RUNNERS: TRI-ACTIV8 COACHING:

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1 21.1KM in 12WEEKS MACKAY MARINA RUN HALF MARATHON 12 WEEK TRAINING PROGRAM This program is best suited f those ners who are currently ning at least 2-3 times a week (4-5km per ) & can easily 8km without collapsing. PROGRAM DEFINITIONS: INTERVALS: Interval training wks different levels of your cardiovascular fitness. This type of training will increase your aerobic resistance and also assist you when surging in the race. Cathy Freeman Oval X-TRAIN: Incpating other activities in your training can be very beneficial. Incpate other disciplines such as cycling & swimming into your training program. In addition, you should follow a strength training program at least once a week. This program should contain ce strengthening exercises as well as lower body ones. ACCELERATION RUN: Raises lactate threshold & simulates the feeling of a race getting harder as it goes along. Blue Water Trail LSD: LSD is an abbreviation f "Long, Slow Distance," which refers to the practice of ning longer distances at an "easy" pace rather than shter ones to exhaustion. The slower pace allows the ner to go longer &, therefe (supposedly), gain me fitness. Mackay Marina towards Town, Blue Water Trail Slade Point FARTLEK: Swedish f "speed play;" variable pace ning; a mixture of slow ning, ning at a moderate pace and sht, fast bursts. Fartlek training is a "creative way" to increase speed & endurance. It reduces lactate build up because of the change in pace & is fun! Mackay Botanic Gardens HILL TRAINING: Training on hills improves leg-muscle strength, quickens your stride, expands stride length, develops your cardiovascular system, enhances your ning economy and can even protect your leg muscles against seness. In sht, hill ning will make you a stronger, faster & a healthier ner. Mt Bassett Hill TEMPO: Sustained efft training s, usually 20 to 30 mins in length, at 10 sec per km slower than 10km race pace. Another way to gauge the pace of tempo s: a pace about midway between sht-interval training speed & your easy ning pace. Blue Water Trail Lagoon to Botanic Gardens NEGATIVE SPLIT: Choose an out-and-back route that s relatively flat. Run out at a steady pace f 15 mins, turn & back, increasing your pace to get back in mins, leave some time f a sht cool down. A negative split will benefit anyone who struggles with pacing especially those who start too hard. Gooseponds STRETCHING: We all know that stretching is imptant to avoid injuries. Research has proven that our muscles need to be warm befe we stretch. Try some active stretching after a small warm-up and stretch after your cool down. TRAINING MOTIVATION: Training with a Coach and group of like-minded people will keep you stay focussed & stay on track f achieving your goals! Check out: MACKAY ROAD RUNNERS: The Mackay Road Runners (MRR) host weekly training sessions on a Wednesday training sessions free of charge. Weekend races generally offer 2 distances & cost $2 f members & $10 f non-members. Check out their website: TRI-ACTIV8 COACHING: Specialise in triathlon coaching however host regular ning & functional fitness sessions. Our sessions offer a variety of ning drills, skills, intervals & strength to increase your perfmance. Check out our website: MACKAY park: park is a free, weekly 5km timed that is open to everyone! The Mackay park is on every Saturday mning at 7.00am from the Mackay Botanical Gardens (opposite Jackson Street). There is a once off free registration through:

2 WEEK March Run easy f 2km. seconds per km f 4km. Recover 5 min easy jog f a cool-down. Mackay park LSD: 50 min Or LSD: MRR 13km K Mart Loop WEEK March LSD: 30 min Fartlek: 10 min of easy ning gradually increasing pace. Put in 5 effts of 1 min with 1 min LSD: 40 min Mackay park LSD: 55 min LSD: MRR 16km Tim s Pub to Pub WEEK 3 26 March 1 April Interval: 10 x 200m fast efft 200m LSD: 45 min Negative Split Run Mackay park LSD: 1 hr LSD: MRR 10km Zambrero Bolt

3 WEEK April HILLS: 6 x 150m hill effts walking Tempo: 25 min at 10km race pace Interval: 8 x 1 min fast efft 1 min Mackay park Tempo: MRR 10km Rural View Run WEEK April EASY WEEK LSD: 50 min LSD: 40 min LSD: 30 min Mackay park LSD: 1 hr Tempo: MRR 10km Cape Hillsbough WEEK April Tempo: 3 x 5 min tempo 2 min LSD: 1 hr Mackay park LSD: 1 hr 30 min LSD: MRR 17km Farmers Long Gallop

4 WEEK April HILLS: 8 x 150m hill effts walking Run easy f 2km. sec per km f 6km. Recover 5 min easy jog f warm down Mackay park Tempo: MRR 11km Mt Bassett Run WEEK 8 30 April 6 May Tempo: 3 x 5min - 2 min jogging Interval: 10 x 1 min fast efft 30 sec LSD: 1 hr 15 min Mackay park LSD: 1 hr 40 min WEEK May EASY WEEK LSD: 1 hr Fartlek: 10 min of easy ning gradually increasing pace. Put in 6 effts of 1 min with 30 sec Optional: LSD: MRR 12km Casu Jacks Pre-Mother s Day Run LSD: 1 hr 30 min

5 WEEK May Interval: 6 x 2 min fast efft 30 sec LSD: 1 hr 15 min Mackay park LSD: 1 hr 40 min WEEK May Interval: 3 x 1km fast effts 2 min Interval: 8 x 1 min fast effts 30sec Run easy f 2km. seconds per km f 4km. Recover 5 min easy jog f a cool-down. Mackay park Tempo: MRR 11km Cathy Freeman Oval WEEK May 3 June Interval: 6 x 400m sprints 30 sec Get a MASSAGE! Interval: 10 x 200m sprints 200m MACKAY MARINA 21.1KM RUN

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