12 Km Run Training Program

INTERMEDIATE

Channel Nine 12km Run TRAINING GUIDE INTERMEDIATE TRAINING PACE GUIDE Intensity Index

Description

Sprint Pace

8-9 in PES. Your Heart rate should reach 90/100% of your maxHR. You should run at full speed as long as it feels safe on joints and lower extremities. Make sure your strike remains relaxed and smooth

Fast Pace

7 in the perceived exertion scale (PES). Faster than your marathon pace but it should feel in the border line between comfortable and not so comfortable. Your heart rate

Race Pace

6-7 in the perceived exertion scale. This is the pace you plan to run in the marathon. To calculate your marathon pace divide 42.195 by your goal time.

Easy or Endurance Pace

4-5 in the PES and talk test. Slower than your marathon pace. Will make up the majority of your training mileage.

Types of Training Hill Training: Training on hills improves leg-muscle strength, quickens your stride, expands stride length, develops your cardiovascular system, enhances your running economy and can even protect your leg muscles against soreness. In short, hill running will make you a stronger, faster and healthier runner. What's more, the Perth City to Surf is famous for its hilly course so training for hills is a smart move if you want to run your best race this year Interval Training: Interval training works different levels of your cardiovascular fitness. This type of training will increase your aerobic resistance and also assist you when surging in the race. There are two types of interval training in this program: Sub-maximal Interval Training: It works 70-85% of your Max Heart Rate. So you should feel a bit uncomfortable while doing it but should be able to keep the pace through out the interval with no straggle. You should feel refresh after this workout. Maximal Interval Training: It works 85-95% of your Max Heart Rate. So you should feel uncomfortable while doing it. You should feel tired but not exhausted after this workout. Strength Training: You should follow a strength training program at least once a week. This program should contain core strengthening exercises as well as lower body ones. See our Strength Training Guide for more information Cross Training: Incorporating other activities in your training can be very beneficial. Try to combine your running with other disciplines such as cycling or swimming. Try these activities on your low mileage runs. Stretching: We all know that stretching is important to avoid injuries. Resent studies have shown that our muscles need to be warm before we stretch, reason why you might want to run a couple of minutes before stretching. See our Stretching Guide for more information

WEEK ONE

Channel Nine 12km Run TRAINING GUIDE Monday

Tuesday

Sub-maximal 3K Run Interval training Very Easy Pace x 20 minutes Easy/Fast Pace

Wednesday

Thursday

Friday

Saturday

Sunday

4k Run Easy Pace

Hill Training X2 Easy Pace

Rest Day

3km Run Race Pace

4k Long Run Fast Pace

GOAL

TRAINING RECIPE

Establish a regular routine Introduce gentle hill training Focus on aerobic fitness MOTIVATIONAL TIP

“Obstacles are what you see when you take your eyes off the goal” - Anonymous Sub-maximal Training Program: Warm up for 8 min at easy pace Run for 6-8min at fast pace . Slow down and cool down for the remaining 4-5min. Remember you should feel refreshed after this workout. You are working at 70-80% of your max HR so you shouldn’t feel exhausted after any sub-maximal interval training

Hill Training: Warm up for 2-3k, find a hill that is 50m long . Run up at fast pace (check how to run hills) and then jog back down. Cool down for a couple of minutes and repeat two times. Cool down by running a couple of Kilometers at easy pace

Salmon healthy Sandwich 6 eggs 2 ounces smoked salmon, finely chopped 2 teaspoons chopped dill 2 teaspoons nonpareil capers 1/4 cup plus 2 tablespoons mayonnaise 1 teaspoon salt 1/2 teaspoon black pepper 14 slices sturdy white sandwich bread 1/4 cup chopped chives, for garnish

Place the eggs in a saucepan and cover with cold water. Place over high heat and bring to a boil. Boil the eggs for exactly 4 minutes. Remove from the heat and let sit 10 more minute before draining. Run under cold water and peel the eggs immediately - the shell will come off much more easily while the eggs are still wet and warm. Using a box grater, grate the eggs on the shredder side into a bowl. Add the salmon, dill, capers, 1/4 cup of the mayonnaise, salt and pepper. Mix well. Lay out 7 slices of the bread and spread 1/4 cup of the egg salad onto each slice. Cover with the remaining bread slices. Trim the crust off of all the sandwiches and cut each sandwich crosswise into four triangles. Spread the long side of each triangle with a little mayonnaise and dip each one into the chopped chives. Arrange decoratively on a platter.

TRAINING TIP... Plan your training now! This will guarantee your success. Marathon training works best if you start easy and build gradually so this is the right time to establish a goal and stick to it!

WEEK TWO


Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

3K Run Easy Pace

Maximal Interval training x 3 Easy/Sprint Pace

4.5k Run Fast/ Easy Pace

Hill Training X3 Race Pace/ Easy Pace

Rest Day

4km Run Easy Pace

5k Long Run Easy Pace

GOAL Establish a regular routine Define your marathon pace Focus on technique when running hills

TRAINING RECIPE MOTIVATIONAL TIP

“If you want to win something, run 100 meters. If you want to experience something, run a marathon."

Maximal Interval Training Warm up for 8-10min. Run 20sec at sprint pace. Slow down and recover at easy pace for 3-4min. Repeat x 3 This workout is more intense than the sub-maximal interval training so you should be working at 85-95% of you Max HR. You should feel a bit tired after this workout but not exhausted in order to prevent injuries.

High Calorie. High Protein Smoothie 1 cup vanilla yogurt 1 cup 2 percent milk 1 medium banana, cut into chunks 2 tablespoons wheat germ 2 tablespoons protein powder In a blender, combine the yogurt, milk, banana chunks, wheat germ and protein powder. Blend until smooth.

Hill Training: Warm up for 2-3k, find a hill that is 50m long . Run up at race pace (check how to run hills) and then jog back down. Cool down for a couple of minutes and repeat 3 times. Cool down by running a couple of Kilometers at easy pace

TRAINING TIP One mistake you want to avoid is running your long runs too fast. Try to do these runs always slower than marathon pace or close to marathon pace… never faster. If you run this long runs faster than you should you are actually putting too much stress on joints and muscles…

WEEK THREE


Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

3K Run Easy Pace/ Fast Pace

Sub-maximal Interval training 25 minutes Easy/Fast Pace

4k Run Easy Pace

4k Run Hilly Course Easy Pace

REST DAY

5km Run Easy Pace

6k Long Run Race Pace/ Semi-Hard Run

GOAL

Establish a regular routine Introduce gentle hill training Focus on aerobic fitness

TRAINING RECIPE Mexican Chicken Salad

MOTIVATIONAL TIP “If you want to win something, run 100 meters. If you want to experience something, run a marathon."

Sub-maximal Interval Training Warm up for 8-10 min. Run for 10 min at fast pace . Slow down and cool down for the remaining 5min.

Hill Training It is recommendable when possible, to run part of the 12k course prior to race day. This will allow you get used to the hills and hard bits of the race.

2 skinless, boneless chicken breast halves 35 g dry fajita seasoning, divided 15 ml vegetable oil 1 (15 ounce) can black beans, rinsed and drained 1 (11 ounce) can Mexican-style corn 120 ml salsa 280 g mixed salad greens 1 onion, chopped 1 tomato, cut into wedges

Rub chicken evenly with 1/2 the fajita seasoning. Heat the oil in a skillet over medium heat, and cook the chicken 8 minutes on each side, or until juices run clear; set aside. In a large saucepan, mix beans, corn, salsa and other 1/2 of fajita seasoning. Heat over medium heat until warm. Prepare the salad by tossing the greens, onion and tomato. Top salad with chicken and dress with the bean and corn mixture.

TRAINING TIP Before charging a hill, do a shoulders check. Are they creeping up to your

WEEK FOUR


Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

3k run Easy Pace

Sub-maximal Interval Training x 25min Race Pace/ Fast Pace

4k Run Easy Pace

4k run Hilly Course Easy Pace

REST DAY

6k Run Race Pace

5k Run Easy Pace

GOAL

TRAINING RECIPE Baked Fruit 225 g pitted prunes 225 g dried apricots 55 g raisins 1 (15 ounce) can pineapple chunks, undrained 448 g cherry pie filling 60 ml dry sherry 235 ml water 45 g blanched slivered almonds

Increase intensity and distance Define your Race Pace

MOTIVATIONAL TIP "Running is the greatest metaphor for life, because you get out of it what you put into it." -Oprah Winfrey

Preheat oven to 350 degrees F (175 degrees C). In a deep baking dish, mix together prunes, dried apricots, raisins, and pineapple chunks. In a separate bowl, combine cherry pie filling, sherry, and water. Pour over the fruit, and blend thoroughly. Stir in almonds. Cover, and bake in preheated oven for 1 1/2 hours.

Sub-maximal Interval Training Warm up 8-10 min. Increase speed and run at fast pace for 2 min. Slow down to race pace and recover for 3 min. Repeat x 3. Cool down remaining 5 min

TRAINING TIP If you feel tightness in your quads when going up a hill, gently "kick" your leg back slightly farther than normal at the end of each stride while you are going up. Don't do this on a down slope.

WEEK FIVE


Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

3k Run Easy Pace

Maximal Interval Training x 4 Race Pace/ Sprint Pace

4k run Easy Pace

Hill Training x 4 Race Pace up/ Easy Pace down

REST DAY

7k Run Race Pace


GOAL

TRAINING RECIPE

Increase intensity and distance Define your race pace

Pumpkin Pancakes

MOTIVATIONAL TIP "The will to win means nothing without the will to prepare." -Juma Ikangaa, 1989 NYC Marathon winner

Maximal Interval Training Same as in week 2. Repeat x 4. Increase intensity Hill Training Same as week 2. Repeat x 4

250 g all-purpose flour 40 g brown sugar 9 g baking powder 5 g baking soda 2 g ground allspice 2 g ground cinnamon 0.9 g ground ginger 3 g salt 355 ml milk 245 g pumpkin puree 1 egg 30 ml vegetable oil 30 ml vinegar

In a separate bowl, mix together the milk, pumpkin, egg, oil and vinegar. Combine the flour, brown sugar, baking powder, baking soda, allspice, cinnamon, ginger and salt, stir into the pumpkin mixture just enough to combine. Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.

TRAINING TIP When running downhill, instead of landing each stride on the heel, focus on the feeling of naturally gliding downhill--almost in a free fall-landing evenly across the mid foot.

WEEK SIX


Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

4k Run Easy Pace


5k run Easy Pace

Hill Training x 4 Easy Pace

REST DAY

5k Run Race Pace


GOAL

TRAINING RECIPE

Increase intensity gradually

Breakfast Smoothie

Introducing tougher hill and interval workouts

MOTIVATIONAL TIP

"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'" - Peter Maher, Canadian marathon runner

2 frozen bananas, skins removed and cut in chunks 80 g frozen blueberries 235 ml orange juice 15 ml honey (optional) 5 ml vanilla extract (optional) Place bananas, blueberries and juice in a blender, puree. Use honey and/or vanilla to taste. Use more or less liquid depending on the thickness you want for your smoothie.

Sub-maximal Interval Training: Warm up 8-10 min. Increase speed and run at fast pace for 2min. Slow down to race pace and recover for 3min. Repeat x 3. Cool down remaining 5 min.

Hill Training: Same as week 5.

TRAINING TIP Becoming familiar with the course so that there are no surprises--will put your mind at ease, which will help you relax and perform better.

WEEK SEVEN


Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday


6 Run Easy Pace

5k Run Hilly Course Easy Pace

REST DAY

8k Run Race pace

10km Long Run Easy Pace

/

4k RUn Easy Pace

TRAINING RECIPE

GOAL

Power Bars:

Increase intensity gradually Introducing tougher hill and interval workouts MOTIVATIONAL TIP

"Ask yourself: 'Can I give more?'. The answer is usually: 'Yes'." -Paul Tergat, Kenyan professional marathoner

Maximal Interval Training Warm up for 8-10min. Run 30sec at sprint pace. Slow down and recover at easy pace for 3-4min and repeat x 3

TRAINING TIP Cotton socks will only lead to blisters; invest in socks designed for running.

80 g quick-cooking rolled oats 60 g whole wheat flour 60 g wheat and barley nugget cereal (e.g. Grapenuts TM) 1 g ground cinnamon 1 beaten egg 60 ml applesauce 60 ml honey 40 g brown sugar 30 ml vegetable oil 35 g unsalted sunflower seeds 30 g chopped walnuts 198 g chopped dried mixed fruit

Preheat oven to 350 degrees F (175 degrees C). Grease a 2 quart casserole dish, or coat with non-stick cooking spray. Place apples in a large bowl. In a small bowl, mix together sugar, flour, cinnamon, nutmeg and cloves. Stir spice mixture into apples until evenly distributed. Fold in raisins and walnuts. Spoon into prepared dish. Pour milk evenly over apple mixture. Bake in preheated oven for 45 to 60 minutes, or until soft and bubbly. Allow to cool slightly before serving.

WEEK EIGHT


Tuesday

4k Run Easy Pace

6k Run Hilly Course Race Pace

Wednesday

Thursday

Friday

Saturday

Sunday

4k Run Easy Pace


REST DAY

6k Run Easy pace


TRAINING RECIPE

GOAL

Simple Baked Apples 6 apples - peeled, cored and sliced 100 g white sugar 25 g all-purpose flour 1 g ground cinnamon 2 g ground nutmeg 0.5 g ground cloves 80 g raisins 60 g chopped walnuts 120 ml whole milk

Increase intensity gradually Introducing tougher hill and interval workouts

Sub-maximal Interval Training: Warm up for 8-10 min. Run for 20 min at fast pace . Slow down and cool down for the remaining 5min running at race pace

MOTIVATIONAL TIP

Preheat oven to 350 degrees F (175 degrees C). Grease a 2 quart casserole dish, or coat with non-stick cooking spray. Place apples in a large bowl. In a small bowl, mix together sugar, flour, cinnamon, nutmeg and cloves. Stir spice mixture into apples until evenly distributed. Fold in raisins and walnuts. Spoon into prepared dish. Pour milk evenly over apple mixture. Bake in preheated oven for 45 to 60 minutes, or until soft and bubbly. Allow to first, cool slightly before serving.

"In running, it doesn't matter whether you come in in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that." -Fred Lebow, New York City Marathon co-founder

TRAINING TIP Set running goals for yourself so that you can monitor your progress on a weekly or monthly basis. As you are able to see your progress, your enthusiasm for running will soar.

WEEK NINE


Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

3k Run Easy Pace

Maximal Interval Training x 4 Easy Pace/ Race Pace

5k Run Easy Pace

Hill Training x 5 Easy Pace/ Rae Pace

REST DAY

7k Run Easy pace


GOAL

TRAINING RECIPE Low-fat Blueberry Bran Muffins

Increase intensity gradually Introducing tougher hill and interval workouts

MOTIVATIONAL TIP

"The miracle isn't that I finished. The miracle is that I had the courage to start." -John Bingham, running speaker and writer

Hill Training: Same as week 6. Repeat x 5.

Maximal Interval Training Same as week 7. Repeat x 4

TRAINING TIP Be flexible with your training. Feel free to modify your workouts when you feel you have to. Always remember that the steady build up is what is really important about your training.

85 g wheat bran 235 ml nonfat milk 120 ml unsweetened applesauce 1 egg 145 g brown sugar 3 ml vanilla extract 60 g all-purpose flour 60 g whole wheat flour 5 g baking soda 3 g baking powder 3 g salt 145 g blueberries Preheat oven to 375 degrees F (190 degrees C). Grease muffin cups or use paper muffin liners. Mix together wheat bran and milk, and let stand for 10 minutes.

In a large bowl, mix together applesauce, egg, brown sugar, and vanilla. Beat in bran mixture. Sift together all-purpose flour, whole wheat flour, baking soda, baking powder, and salt. Stir into bran mixture until just blended. Fold in blueberries. Scoop into muffin cups. Bake in preheated oven for 15 to 20 minutes, or until tops spring back when lightly tapped

WEEK TEN


Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

4k Run Easy Pace


5k Run Easy Pace

Hill Training x 5 Easy Pace

REST DAY

5k Run Easy pace


GOAL

TRAINING RECIPE

Increase intensity gradually

Simple Summer Smoothie

Introducing tougher hill and interval workouts

1 banana 220 g frozen strawberries 155 g frozen blueberries 235 ml frozen cherries 4 ice cubes 120 ml orange juice 185 g vanilla yogurt 3 ml honey (optional)

MOTIVATIONAL TIP

"Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself." -William Faulkner

Hill Training: Same as week 9.

Place the banana, strawberries, blueberries, cherries, and ice cubes into a blender. Pour in the orange juice, vanilla yogurt, and honey. Puree until smooth.

Maximal Interval Training Warm up for 8-10 min. Run 35sec at sprint pace (very fast). Slow down to race pace for 4 min. Repeat x 3

TRAINING TIP “Increasing mileage or speed in an effort to improve performance is risky. You could crash and burn, either while training or in the race itself. You may become injured; you may become over-trained. You can limit your risks by making only small shifts. Increase mileage gradually.

For more recipes visit www.allrecipes.com

WEEK ELEVEN


Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

5k Run Easy Pace

Sub-maximal Interval Training x 20 min Race Pace/ Sprint Pace

4k Run Easy Pace

6k Hilly Course Easy Pace

REST DAY

4k Run Race pace


GOAL

RECIPE

Taper Training Carbohydrate loading and increase water intake Visualize finish line MOTIVATIONAL TIP

Potato-Watercress Soup 1 tablespoon butter 1 small onion, diced 1 rib celery, diced 2 cloves garlic, minced 3 large Yukon Gold or all-purpose potatoes, peeled and cut into 3/4-inch chunks 1 quart chicken stock 1 bunch watercress 1 cup plain yogurt 2 dashes Worcestershire sauce Dash Tabasco sauce Salt and freshly ground black pepper, to taste Snipped chives, chopped scallions, or lemon slices, for garnish (optional)

"You only ever grow as a human being if you're outside your comfort zone." - Percy Cerutty

Sub-maximal Interval training Warm up for 8-10min. Increase speed and take your run to a fast pace run for about 5min. Slow down and cool down for the remaining 5 minutes.

In a heavy stockpot on medium-high heat, melt the butter. Add the onions, celery and garlic and saut?or 57 minutes until the vegetables are soft. Add the potatoes and pour in the chicken stock until the potatoes are covered. Bring to a boil and let simmer on medium-high heat until the potatoes are soft and tender, about 35 minutes. Remove from the heat and add the watercress. Stir until wilted. Add the remaining ingredients. Using a blender, puree until smooth. To

TRAINING TIP “Runners sometimes find it difficult doing the long runs, particularly on hot days. One secret is to stop frequently to walk, even if not forced to do so. Walk, grab something to drink, then resume running again. It will make the miles seem much easier plus you'll train yourself to go

WEEK TWELVE


Tuesday

Wednesday

4k Run Easy Pace

Sub-maximal Interval Training x 30 min Race Pace/Fast Pace

3-4k Run Hilly Course Easy Pace

Thursday

REST DAY

Friday

Saturday

Sunday

REST DAY

2-3k Run Race pace/ Race Preparation

Rebel Sport City to Surf Channel Nine 12km Run

TRAINING RECIPE Mango-Banana Smoothie

GOAL

DAY BEFORE THE RACE

Carbohydrate loading and increase water intake Visualize finish line Rest your body in preparation for the big day

INTERVAL TRAINING Warm up for 8-10min. Increase speed and take your run to a fast pace run for about 10min. Slow down and cool down for the remaining 8-10 minutes.

Run a couple of km to loosen up muscles and to get mentally prepared for your race. Try 100m runs at race pace walking or jogging between runs. Don't do any strength training on this week but keep stretching after runs

1 banana 80 g frozen mango pieces 80 ml plain yogurt 120 ml orange-mango juice blend Combine the banana, mango, yogurt, and juice in a blender; blend until nearly smooth.

For more recipes visit www.allrecipes.com

MOTIVATIONAL TIP

"Continuous effort -- not strength or intelligence -- is the key to unlocking our potential." - Liane Cardes

TRAINING TIP “Runners sometimes find it difficult doing the long runs, particularly on hot days. One secret is to stop frequently to walk, even if not forced to do so. Walk, grab something to drink, then

12 Km Run Training Program

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