August 5, 2016

Training

Each year we like to get some training sessions happening for entrants of all abilities. In 2018, we will try to coordinate this through Wangaratta Runners. This is a free and very supportive and inclusive group and we encourage you to join at the Facebook Group. We will also post training sessions on the Wangaratta Marathon Facebook Page.
Date: Day: Novice: Intermediate: Advanced:
23/10/2017 Mon Cross Cross 5k run
24/10/2017 Tue 5k run 5k run 30 tempo
25/10/2017 Wed 5k run 8k run 5k run
26/10/2017 Thu 5k run 5k run 3 x 800
27/10/2017 Fri 5k or cross Rest Rest
28/10/2017 Sat Rest 8k pace 8k pace
29/10/2017 Sun 10km 16km 16km
30/10/2017 Mon Cross Cross 5k run
31/10/2017 Tue 5k run 5k run 5k pace
1/11/2017 Wed 5k run 8k run 5k run
2/11/2017 Thu 5k run 5k run 3 x hill
3/11/2017 Fri 5k or cross Rest Rest
4/11/2017 Sat Rest 8k run 8k run
5/11/2017 Sun 12km 18km 18km
6/11/2017 Mon Cross Cross 5k run
7/11/2017 Tue 5k run 5k run 30 tempo
8/11/2017 Wed 6k run 10k run 5k run
9/11/2017 Thu 5k run 5k run 4 x hill
10/11/2017 Fri 5k or cross Rest Rest
11/11/2017 Sat Rest 10k pace 10k pace
12/11/2017 Sun 8k run 13km 13km
13/11/2017 Mon Cross Cross 5k run
14/11/2017 Tue 5k run 5k run 35 tempo
15/11/2017 Wed 7k run 10k run 5k run
16/11/2017 Thu 5k run 5k run 4 x 800
17/11/2017 Fri 5k or cross Rest Rest
18/11/2017 Sat Rest 10k pace 10k pace
19/11/2017 Sun 15km 21km 21km
20/11/2017 Mon Cross Cross 5k run
21/11/2017 Tue 5k run 5k run 5k pace
22/11/2017 Wed 8k run 11k run 5k run
23/11/2017 Thu 5k run 5k run 5 x hill
24/11/2017 Fri 5k or cross Rest Rest
25/11/2017 Sat Rest 11k run 11k run
26/11/2017 Sun 16km 22km 22km
27/11/2017 Mon Cross Cross 5k run
28/11/2017 Tue 5k run 5k run 35 tempo
29/11/2017 Wed 8k run 11k run 5k run
30/11/2017 Thu 5k run 5k run 5 x 800
1/12/2017 Fri 5k or cross Rest Rest
2/12/2017 Sat Rest 11k pace 11k pace
3/12/2017 Sun 12km 16km 16km
4/12/2017 Mon Cross Cross 5k run
5/12/2017 Tue 5k run 6k run 40 tempo
6/12/2017 Wed 10k run 13k run 6k run
7/12/2017 Thu 5k run 6k run 5 x hill
8/12/2017 Fri 5k or cross Rest Rest
9/12/2017 Sat Rest 13k pace 13k pace
10/12/2017 Sun 20km 26km 26km
11/12/2017 Mon Cross Cross 5k run
12/12/2017 Tue 5k run 6k run 5k pace
13/12/2017 Wed 10k run 13k run 6k run
14/12/2017 Thu 5k run 6k run 5 x 800
15/12/2017 Fri 5k or cross Rest Rest
16/12/2017 Sat Rest 13k run 13k run
17/12/2017 Sun 16km 27km 27km
18/12/2017 Mon Rest Cross 6k run
19/12/2017 Tue 5k run 6k run 40 tempo
20/12/2017 Wed 12k run 15k run 6k run
21/12/2017 Thu 6k run 6k run 6 x hill
22/12/2017 Fri 5k or cross Rest Rest
23/12/2017 Sat Rest Rest Rest
24/12/2017 Sun Half Marathon Half Marathon Half Marathon
25/12/2017 Mon Cross Cross 5k run
26/12/2017 Tue 5k run 6k run 45 tempo
27/12/2017 Wed 12k run 15k run 6k run
28/12/2017 Thu 6k run 6k run 6 x 800
29/12/2017 Fri 5k or cross Rest Rest
30/12/2017 Sat Rest 15k pace 15k pace
31/12/2017 Sun 24km 30km 30km
1/01/2018 Mon Cross Cross 6k run
2/01/2018 Tue 6k run 8k run 6k pace
3/01/2018 Wed 13k run 16k run 8k run
4/01/2018 Thu 6k run 8k run 6 x hill
5/01/2018 Fri 5k or cross Rest Rest
6/01/2018 Sat Rest 16k run 16k run
7/01/2018 Sun 26km 32km 32km
8/01/2018 Mon Cross Cross 6k run
9/01/2018 Tue 6k run 8k run 45 tempo
10/01/2018 Wed 13k run 10k run 8k run
11/01/2018 Thu 8k run 8k run 7 x 800
12/01/2018 Fri 5k or cross Rest Rest
13/01/2018 Sat Rest 10k pace 10k pace
14/01/2018 Sun 19km 19km 19km
15/01/2018 Mon Cross Cross 6k run
16/01/2018 Tue 6k run 8k run 50 tempo
17/01/2018 Wed 14k run 16k run 8k run
18/01/2018 Thu 8k run 8k run 7 x hill
19/01/2018 Fri 5k or cross Rest Rest
20/01/2018 Sat Rest 16k pace 16k pace
21/01/2018 Sun 30km 32km 36km
22/01/2018 Mon Cross Cross 8k run
23/01/2018 Tue 8k run 8k run 8k pace
24/01/2018 Wed 15k run 10k run 8k run
25/01/2018 Thu 8k run 8k run 7 x 800
26/01/2018 Fri 5k or cross Rest Rest
27/01/2018 Sat Rest 10k run 10k run
28/01/2018 Sun 16km 19km 19km
29/01/2018 Mon Cross Cross 8k run
30/01/2018 Tue 8k run 8k run 40 tempo
31/01/2018 Wed 16k run 16k run 8k run
1/02/2018 Thu 8k run 8k run 7 x hill
2/02/2018 Fri 5k or cross Rest Rest
3/02/2018 Sat Rest 16k pace 16k pace
4/02/2018 Sun 32km 32km 32km (40km)
5/02/2018 Mon Cross Cross 8k run
6/02/2018 Tue 8k run 8k run 30 tempo
7/02/2018 Wed 12k run 13k run 8k run
8/02/2018 Thu 6k run 8k run 6 x 800
9/02/2018 Fri 5k or cross Rest Rest
10/02/2018 Sat Rest 6k pace 6k pace
11/02/2018 Sun 19km 19km 19km
12/02/2018 Mon Cross Cross 6k run
13/02/2018 Tue 6k run 6k run 6k pace
14/02/2018 Wed 10k run 10k run 6k run
15/02/2018 Thu 5k run 5k run 5k hard run
16/02/2018 Fri 5k or cross Rest Rest
17/02/2018 Sat Rest 6k run 6k run
18/02/2018 Sun City 2 City 10km HARD (Albury / Wodonga) City 2 City 10km HARD (Albury / Wodonga) City 2 City 10km HARD (Albury / Wodonga)
19/02/2018 Mon Cross Cross 5k run
20/02/2018 Tue 5k run 5k run 4 x 400
21/02/2018 Wed 6k run 6k run 5k run
22/02/2018 Thu 3k run Rest Rest
23/02/2018 Fri Rest Rest Rest
24/02/2018 Sat Rest 3k run 3k run
25/02/2018 Sun 2018 Wangaratta Marathon 2018 Wangaratta Marathon 2018 Wangaratta Marathon
Date: Day: Novice: Intermediate: Advanced:
4/12/2017 Mon Stretch & strengthen Stretch & strengthen 5k & strength
5/12/2017 Tue 5k run 5k run 40 tempo
6/12/2017 Wed 3k run 5 x 400 5-K pace 5k run + strength
7/12/2017 Thu 5k run + strength 5k run + strength 5 x hill
8/12/2017 Fri Rest Rest Rest
9/12/2017 Sat Cross 5k run 5k run
10/12/2017 Sun 6km 6km 15km (hard last 1/3)
11/12/2017 Mon Stretch & strengthen Stretch & strengthen 5k & strength
12/12/2017 Tue 5k run 5k run 40 tempo
13/12/2017 Wed 3k run 30 tempo 5k run + strength
14/12/2017 Thu 5k run + strength 5k run + strength 5 x 800
15/12/2017 Fri Rest Rest Rest
16/12/2017 Sat Cross 5k run 5k run
17/12/2017 Sun 7km 10k pace 15km
18/12/2017 Mon Stretch & strengthen Stretch & strengthen 5k & strength
19/12/2017 Tue 6k run 6k run 30 tempo
20/12/2017 Wed 3k run 6 x 400 5-K pace 5k run + strength
21/12/2017 Thu 5k run + strength 5k run + strength 6 x hill
22/12/2017 Fri Rest Rest Rest
23/12/2017 Sat Cross Rest Rest
24/12/2017 Sun 8km 5k race 5k race
25/12/2017 Mon Stretch & strengthen Stretch & strengthen 5k & strength
26/12/2017 Tue 6k run 6k run 40 tempo
27/12/2017 Wed 4k run 35 tempo 5k run + strength
28/12/2017 Thu 5k run + strength 5k run + strength 6 x 800
29/12/2017 Fri Rest Rest Rest
30/12/2017 Sat Cross 5k run 5k run
31/12/2017 Sun 9km 12km 15km (hard last 1/3)
1/01/2018 Mon Stretch & strengthen Stretch & strengthen 5k & strength
2/01/2018 Tue 6k run 6k run 50 tempo
3/01/2018 Wed 4k run 7 x 400 5-K pace 5k run + strength
4/01/2018 Thu 5k run + strength 5k run + strength 6 x hill
5/01/2018 Fri Rest Rest Rest
6/01/2018 Sat Cross 5k pace 5k pace
7/01/2018 Sun 10km 13km 15km
8/01/2018 Mon Stretch & strengthen Stretch & strengthen 5k & strength
9/01/2018 Tue 6k run 6k run 30 tempo
10/01/2018 Wed 4k run 40 tempo 5k run + strength
11/01/2018 Thu 5k run + strength 5k run + strength 7 x 800
12/01/2018 Fri Rest or easy 5k Rest or easy 5k Rest or easy 5k
13/01/2018 Sat Cross Rest Rest
14/01/2018 Sun 5k race 10k race 10k race
15/01/2018 Mon Stretch & strengthen Stretch & strengthen 5k & strength
16/01/2018 Tue 7k run 7k run 50 tempo
17/01/2018 Wed 5k run 8 x 400 5-K pace 5k run + strength
18/01/2018 Thu 5k run + strength 5k run + strength 7 x hill
19/01/2018 Fri Rest Rest Rest
20/01/2018 Sat Cross 6k pace 6k pace
21/01/2018 Sun 12km 15km 16km (hard last 1/3)
22/01/2018 Mon Stretch & strengthen Stretch & strengthen 5k & strength
23/01/2018 Tue 7k run 7k run 50 tempo
24/01/2018 Wed 5k run 40 tempo 5k run + strength
25/01/2018 Thu 5k run + strength 5k run + strength 7 x 800
26/01/2018 Fri Rest Rest Rest
27/01/2018 Sat Cross 8k pace 8k pace
28/01/2018 Sun 13km 16km 16km
29/01/2018 Mon Stretch & strengthen Stretch & strengthen 5k & strength
30/01/2018 Tue 8k run 8k run 30 tempo
31/01/2018 Wed 5k run 9 x 400 5-K pace 5k run + strength
1/02/2018 Thu 5k run + strength 5k run + strength 7 x hill
2/02/2018 Fri Rest or easy 5k Rest or easy 5k Rest or easy 5k
3/02/2018 Sat Rest Rest Rest
4/02/2018 Sun 10k race 15km race 15km race
5/02/2018 Mon Stretch & strengthen Stretch & strengthen 5k & strength
6/02/2018 Tue 8k run 8k run 60 tempo
7/02/2018 Wed 5k run 45 min tempo 5k run + strength
8/02/2018 Thu 5k run + strength 5k run + strength 6 x 800
9/02/2018 Fri Rest Rest Rest
10/02/2018 Sat Cross 8k pace 8k pace
11/02/2018 Sun 15km 16km 20km (hard last 1/3)
12/02/2018 Mon Stretch & strengthen Stretch & strengthen 5k & strength
13/02/2018 Tue 8k run 8k run 5k run + strength
14/02/2018 Wed 5k run 10 x 400 @5k pace 10 x 400 @5k pace
15/02/2018 Thu 5k run + strength 5k run + strength 5k hard run
16/02/2018 Fri Rest Rest Rest
17/02/2018 Sat Cross 5k pace 5k pace
18/02/2018 Sun City 2 City 10km HARD (Albury / Wodonga) City 2 City 10km HARD (Albury / Wodonga) City 2 City 10km HARD (Albury / Wodonga)
19/02/2018 Mon Cross Cross 5k run
20/02/2018 Tue 5k run 5k run 6 x 400 @5k pace
21/02/2018 Wed 30 min tempo 30 min tempo 5k easy run
22/02/2018 Thu 3k run 3k run 30 tempo
23/02/2018 Fri Rest Rest Rest
24/02/2018 Sat Rest Rest Rest
25/02/2018 Sun 2018 Wangaratta Half Marathon 2018 Wangaratta Half Marathon 2018 Wangaratta Half Marathon
Date: Day: Novice: Intermediate: Advanced: Walkers:
1/01/2018 Mon stretch & strength 5k run + strength 5k run + strength Rest
2/01/2018 Tue 3km run + strength 5k run + strength 5k run + strength 20 min walk
3/01/2018 Wed 30 min cross 30 min tempo run 30 min tempo run Rest
4/01/2018 Thu 3km run 5k run 6 x 400 @1500m pace 20 min walk
5/01/2018 Fri Rest Rest Rest or 5k Rest
6/01/2018 Sat 40 min cross 60 min cross 8km total, 2k pace 30 min walk
7/01/2018 Sun 5km run 6.5km run 10km run 40 min walk
8/01/2018 Mon stretch & strength 5k run + strength 5k run + strength Rest
9/01/2018 Tue 3km run + strength 6.5km run + strength 6.5km run + strength 25 min walk
10/01/2018 Wed 30 min cross 8 x 400 @ 5k pace 40 min tempo run 30 min cross
11/01/2018 Thu 4km run 5.5km run 7 x 400 @1500m pace 25 min walk
12/01/2018 Fri Rest Rest Rest or 5k Rest
13/01/2018 Sat 40 min cross 60 min cross 8km total, 2k pace 35 min walk
14/01/2018 Sun 6km run 8km run 12km run 60 min walk
15/01/2018 Mon stretch & strength 5k run + strength 5k run + strength Rest
16/01/2018 Tue 3km run + strength 5k run + strength 8km run + strength 30 min walk
17/01/2018 Wed 30 min cross 40 min tempo run 50 min tempo run 30 min cross
18/01/2018 Thu 4km run 6.5km run 8 x 400 @1500m pace 30 min walk
19/01/2018 Fri Rest Rest Rest or 5k Rest
20/01/2018 Sat 50 min cross 60 min cross 8km total, 3k pace 40 min walk
21/01/2018 Sun 6.5km run 10km run 12km run (3/1) 60 min walk
22/01/2018 Mon stretch & strength 5k run + strength 5k run + strength Rest
23/01/2018 Tue 3km run + strength 6.5km run + strength 5k run + strength 35 min walk
24/01/2018 Wed 30 min cross 9 x 400 @ 5k pace 30 min tempo run 30 min cross
25/01/2018 Thu 5km run 7km run 9 x 400 @1500m pace 35 min walk
26/01/2018 Fri Rest 2 m run Rest or 5k Rest
27/01/2018 Sat 50 min cross Rest Rest 45 min walk
28/01/2018 Sun 6.5km run 5-K Race 5-K Race 70 min walk
29/01/2018 Mon stretch & strength 5k run + strength 5k run + strength Rest
30/01/2018 Tue 3km run + strength 5k run + strength 10km run + strength 40 min walk
31/01/2018 Wed 40 min cross 40 min tempo run 50 min tempo run 30 min cross
1/02/2018 Thu 5km run 8km run 10 x 400 @1500m pace 40 min walk
2/02/2018 Fri Rest Rest Rest or 5k Rest
3/02/2018 Sat 60 min cross 60 min cross 10km total, 3 pace 50 min walk
4/02/2018 Sun 7km run 10km run 12km run (3/1) 80 min walk
5/02/2018 Mon stretch & strength 5k run + strength 5k run + strength Rest
6/02/2018 Tue 3km run + strength 6.5km run + strength 5k run + strength 40 min walk
7/02/2018 Wed 40 min cross 10 x 400 @ 5k pace 30 min tempo run 30 min cross
8/02/2018 Thu 5km run 9km run 11 x 400 @1500m pace 40 min walk
9/02/2018 Fri Rest Rest Rest or 5k Rest
10/02/2018 Sat 60 min cross 60 min cross Rest 60 min walk
11/02/2018 Sun 8km run 12km run 8-K Race 90 min walk
12/02/2018 Mon stretch & strength 5k run + strength 5k run + strength Rest
13/02/2018 Tue 3km run + strength 6.5km run + strength 10km run + strength 40 min walk
14/02/2018 Wed 40 min cross 50 min tempo run 60 min tempo run 30 min cross
15/02/2018 Thu 5km run 5k hard run 5k hard run 40 min walk
16/02/2018 Fri Rest Rest Rest or 5k Rest
17/02/2018 Sat 60 min cross 60 min cross 10km total, 3 pace 60 min walk
18/02/2018 Sun 8km run 12km run 16km run (3/1) 90 min walk
19/02/2018 Mon stretch & strength 5k run + strength 5k run + strength Rest
20/02/2018 Tue 3km run Up to 5k sensible 6 x 400 @1500m pace 30 min walk
21/02/2018 Wed 30 min cross  5 x 400 @ 5k pace 30 min tempo run Rest
22/02/2018 Thu 5km run 5k run 5k run 30 min walk
23/02/2018 Fri Rest Rest Rest or up to 5k sensible Rest
24/02/2018 Sat Rest Rest Rest Rest
25/02/2018 Sun 2018 Wangaratta Fun Run & walk 2018 Wangaratta Fun Run & walk 2018 Wangaratta Fun Run & walk 2018 Wangaratta Fun Run & walk
Date: Day: Novice: Intermediate: Advanced: Walkers:
1/01/2018 Mon Rest, stretch or strength Rest, stretch or strength 5k run, stretch & strength Rest
2/01/2018 Tue 2km run + strength 5km run 30 min tempo run 15 min walk
3/01/2018 Wed Rest or up to 30 mins cross 5km run or 60 min cross Rest, easy 5k or 60 min cross Rest
4/01/2018 Thu 15 min run / walk 25 min tempo run 5 x 400 15 min walk
5/01/2018 Fri Rest Rest Rest or 5k Rest
6/01/2018 Sat 2km run 6km run 6km fast 20 min walk
7/01/2018 Sun 30 min walk 8km run 60 min run 30 min walk
8/01/2018 Mon Rest, stretch or strength Rest, stretch or strength 5k run, stretch & strength Rest
9/01/2018 Tue 2km run + strength 5km run 30 min tempo run 15 min walk
10/01/2018 Wed Rest or up to 30 mins cross 5km run or 60 min cross Rest, easy 5k or 60 min cross Rest
11/01/2018 Thu 15 min run / walk 5 x 400 @ 1500m pace 6 x 400 15 min walk
12/01/2018 Fri Rest Rest Rest or 5k Rest
13/01/2018 Sat 2.5km run 6km run 7km fast 30 min walk
14/01/2018 Sun 35 min walk 8km run 60 min run 35 min walk
15/01/2018 Mon Rest, stretch or strength Rest, stretch or strength 5k run, stretch & strength Rest
16/01/2018 Tue 2km run + strength 5km run 35 min tempo run 20 min walk
17/01/2018 Wed Rest or up to 30 mins cross 5km run or 60 min cross Rest, easy 5k or 60 min cross Rest or 20 min cross
18/01/2018 Thu 20 min run / walk 30 min tempo run 8 x 200 20 min walk
19/01/2018 Fri Rest Rest Rest or 5k Rest
20/01/2018 Sat 3km run 7km run 8km fast 30 min walk
21/01/2018 Sun 40 min walk 10km run 65 min run 40 min walk
22/01/2018 Mon Rest, stretch or strength Rest, stretch or strength 5k run, stretch & strength Rest
23/01/2018 Tue 2km run + strength 5km run 35 min tempo run 20 min walk
24/01/2018 Wed Rest or up to 30 mins cross 5km run or 60 min cross Rest, easy 5k or 60 min cross Rest or 30 min cross
25/01/2018 Thu 20 min run / walk 6 x 400 @ 1500m pace 7 x 400 20 min walk
26/01/2018 Fri Rest 2 m run Rest or 5k Rest
27/01/2018 Sat 3.5 km run Rest Rest 35 min walk
28/01/2018 Sun 45 min walk 5-K Test 5-K Test 45 min walk
29/01/2018 Mon Rest, stretch or strength Rest, stretch or strength 5k run, stretch & strength Rest
30/01/2018 Tue 2km run + strength 5km run 40 min tempo run 25 min walk
31/01/2018 Wed Rest or up to 30 mins cross 5km run or 60 min cross Rest, easy 5k or 60 min cross Rest or 30 min cross
1/02/2018 Thu 25 min run / walk 35 min tempo run 10 x 400 @1500m pace 25 min walk
2/02/2018 Fri Rest Rest Rest or 5k Rest
3/02/2018 Sat 4km run 7km run 9km fast 35 min walk
4/02/2018 Sun 50 min walk 10km run 75 min run 50 min walk
5/02/2018 Mon Rest, stretch or strength Rest, stretch or strength 5k run, stretch & strength Rest
6/02/2018 Tue 2km run + strength 5km run 40 min tempo run 25 min walk
7/02/2018 Wed Rest or up to 30 mins cross 5km run or 60 min cross Rest, easy 5k or 60 min cross Rest or 30 min cross
8/02/2018 Thu 25 min run / walk 7 x 400 @ 1500m pace 8 x 400 25 min walk
9/02/2018 Fri Rest Rest Rest or 5k Rest
10/02/2018 Sat 4.5km run 8km run 10km fast 40 min walk
11/02/2018 Sun 55 min walk 11km run 80 min run 55 min walk
12/02/2018 Mon Rest, stretch or strength Rest, stretch or strength 5k run, stretch & strength Rest
13/02/2018 Tue 2km run + strength 5km run 45 min tempo run 30 min walk
14/02/2018 Wed Rest or up to 30 mins cross 5km run or 60 min cross Rest, easy 5k or 60 min cross Rest or 30 min cross
15/02/2018 Thu 30 min run / walk 5k hard run 5k hard run 30 min walk
16/02/2018 Fri Rest Rest Rest or 5k Rest
17/02/2018 Sat 4km run 8km run 10km fast 40 min walk
18/02/2018 Sun 60 min walk 11km run 60 min run 60 min walk
19/02/2018 Mon Rest Rest Rest Rest
20/02/2018 Tue 5km run 6 x 400 @ 1500m pace 6 x 200 @1500m pace 30 min walk
21/02/2018 Wed Rest 5km run or 60 min cross 30 min tempo run Rest
22/02/2018 Thu 3km run 3km run, last km hard Rest or up to easy 5km 30 min walk
23/02/2018 Fri Rest Rest Rest Rest
24/02/2018 Sat Rest Rest Rest Rest
25/02/2018 Sun 2018 Wangaratta Fun Run & walk 2018 Wangaratta Fun Run & walk 2018 Wangaratta Fun Run & walk 2018 Wangaratta Fun Run & walk
Tempo - Tempo runs are generally a non-stop run starting at about Marathon pace (or a touch slower) and building toward 10k pace before a gradual fall back toward Marathon pace at the finish. They're tough. But they also make you feel invincible if you can avoid injury.

Intervals (eg 8 x 800) - 800m repetitions with sufficient rest between each repetition to feel "recovered". Often the rest period is equal to the time it takes to complete the interval for experienced runners (or a little shorter), possibly a little longer for novices or less fit runners. Intervals can be either equal intensity (which might see the later ones being a bit slower) or equal pace (with increasing intensity). Different "experts" suggest different approaches, so each athlete should consider an approach that works best for them. Run a gentle 1 - 2km pre and post an interval workout.

Hill - Generally an "interval" up hill followed by an easy jog and rest back down to the start. Hill repeats can be time based or distance based. The hill itself should be steep enough that running up it is a real effort, but not so steep that you need to walk by the end or that your running is so slow you feel like you could walk faster. If using distance as a measure, make the reps about the same length as any "normal" intervals that you're currently doing in and around that time of your training plan. Run a gentle 1 - 2km on the flat pre and post a hill workout.

Pace - Your goal marathon pace. Run a gentle 1 - 2km pre and post a pace workout.

Cross - Any moderately strenuous activity that is not running. Cycling, swimming, rollerblading, skiing are all good choices. Keep cross training sessions greater than 30 minutes but under an hour so that you gain some "recharge" during those days and also recover from strenuous longer runs.

Stretching - Stretching is generally regarded as helpful for endurance athletes. Below is an attachment of various stretches that allow the main muscle groups used by runners to be engaged as a part of their training. It is advised to warm-up before stretching, and as with any exercise consult a medical professional if you have pain or are unsure of whether or not stretching will be of benefit to you.

Strength - Muscular strengthening is considered necessary to assist the cardio development in endurance runners. Running up hills is a good running specific strength training exercise. Other specific exercises for targeting individual muscles can be undertaken in the gym or at home with resistance bands, dumb bells and body weight. Seeking the assistance of a professional in a gym is possibly the best way to develop a safe and effective individual strengthening plan. for those that prefer or want more information generally, the links below might be of benefit:
Spark People - Beginner
Spark People - Intermediate with Swiss Ball
Running Times - Advanced
Strengthrunning.com - 5 general Video's
Spark People - Chair at work or home with resistance band

Warning:

No training should be undertaken without ensuring that your general health and fitness will allow it. It is recommended that you seek medical advice prior to commencing any training program. If you choose to undertake any of the training shown here it is at your own risk. These plans are not being specifically recommended, but are provided for those looking for examples of training that may be of benefit to their pursuit of completing and / or achieving a marathon (or HM, 10k or 5k goal).

Training Plans:

The training plans here on the website have been developed by Sharon and Justin Scholz for the specific use of entrants in the Wangaratta Marathon and Fun Runs. For more details about Sharon, please refer to her website. We are also delighted to have the support of Chris and Greta Truscott, who are both experienced and elite runners. They own "Run With Us On Line" and can tailor training plans for athletes of all abilities across all distances. We recommend that entrants looking for a bit more motivation and who are aiming to achieve their best consider the plans available through Run with us on line. Here's the website, and below that a photo of each of Chris and Greta in action: www.runwithusonline.com.au.