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:
24/10/2016 Mon Cross Cross 5k run
25/10/2016 Tue 5k run 5k run 30 tempo
26/10/2016 Wed 5k run 8k run 5k run
27/10/2016 Thu 5k run 5k run 3 x 800
28/10/2016 Fri 5k or cross Rest Rest
29/10/2016 Sat Rest 8k pace 8k pace
30/10/2016 Sun 10km 16km 16km
31/10/2016 Mon Cross Cross 5k run
1/11/2016 Tue 5k run 5k run 5k pace
2/11/2016 Wed 5k run 8k run 5k run
3/11/2016 Thu 5k run 5k run 3 x hill
4/11/2016 Fri 5k or cross Rest Rest
5/11/2016 Sat Rest 8k run 8k run
6/11/2016 Sun 12km 18km 18km
7/11/2016 Mon Cross Cross 5k run
8/11/2016 Tue 5k run 5k run 30 tempo
9/11/2016 Wed 6k run 10k run 5k run
10/11/2016 Thu 5k run 5k run 4 x hill
11/11/2016 Fri 5k or cross Rest Rest
12/11/2016 Sat Rest 10k pace 10k pace
13/11/2016 Sun 8k run 13km 13km
14/11/2016 Mon Cross Cross 5k run
15/11/2016 Tue 5k run 5k run 35 tempo
16/11/2016 Wed 7k run 10k run 5k run
17/11/2016 Thu 5k run 5k run 4 x 800
18/11/2016 Fri 5k or cross Rest Rest
19/11/2016 Sat Rest 10k pace 10k pace
20/11/2016 Sun 15km 21km 21km
21/11/2016 Mon Cross Cross 5k run
22/11/2016 Tue 5k run 5k run 5k pace
23/11/2016 Wed 8k run 11k run 5k run
24/11/2016 Thu 5k run 5k run 5 x hill
25/11/2016 Fri 5k or cross Rest Rest
26/11/2016 Sat Rest 11k run 11k run
27/11/2016 Sun 16km 22km 22km
28/11/2016 Mon Cross Cross 5k run
29/11/2016 Tue 5k run 5k run 35 tempo
30/11/2016 Wed 8k run 11k run 5k run
1/12/2016 Thu 5k run 5k run 5 x 800
2/12/2016 Fri 5k or cross Rest Rest
3/12/2016 Sat Rest 11k pace 11k pace
4/12/2016 Sun 12km 16km 16km
5/12/2016 Mon Cross Cross 5k run
6/12/2016 Tue 5k run 6k run 40 tempo
7/12/2016 Wed 10k run 13k run 6k run
8/12/2016 Thu 5k run 6k run 5 x hill
9/12/2016 Fri 5k or cross Rest Rest
10/12/2016 Sat Rest 13k pace 13k pace
11/12/2016 Sun 20km 26km 26km
12/12/2016 Mon Cross Cross 5k run
13/12/2016 Tue 5k run 6k run 5k pace
14/12/2016 Wed 10k run 13k run 6k run
15/12/2016 Thu 5k run 6k run 5 x 800
16/12/2016 Fri 5k or cross Rest Rest
17/12/2016 Sat Rest 13k run 13k run
18/12/2016 Sun 16km 27km 27km
19/12/2016 Mon Rest Cross 6k run
20/12/2016 Tue 5k run 6k run 40 tempo
21/12/2016 Wed 12k run 15k run 6k run
22/12/2016 Thu 6k run 6k run 6 x hill
23/12/2016 Fri 5k or cross Rest Rest
24/12/2016 Sat Rest Rest Rest
25/12/2016 Sun Half Marathon Half Marathon Half Marathon
26/12/2016 Mon Cross Cross 5k run
27/12/2016 Tue 5k run 6k run 45 tempo
28/12/2016 Wed 12k run 15k run 6k run
29/12/2016 Thu 6k run 6k run 6 x 800
30/12/2016 Fri 5k or cross Rest Rest
31/12/2016 Sat Rest 15k pace 15k pace
1/01/2017 Sun 24km 30km 30km
2/01/2017 Mon Cross Cross 6k run
3/01/2017 Tue 6k run 8k run 6k pace
4/01/2017 Wed 13k run 16k run 8k run
5/01/2017 Thu 6k run 8k run 6 x hill
6/01/2017 Fri 5k or cross Rest Rest
7/01/2017 Sat Rest 16k run 16k run
8/01/2017 Sun 26km 32km 32km
9/01/2017 Mon Cross Cross 6k run
10/01/2017 Tue 6k run 8k run 45 tempo
11/01/2017 Wed 13k run 10k run 8k run
12/01/2017 Thu 8k run 8k run 7 x 800
13/01/2017 Fri 5k or cross Rest Rest
14/01/2017 Sat Rest 10k pace 10k pace
15/01/2017 Sun 19km 19km 19km
16/01/2017 Mon Cross Cross 6k run
17/01/2017 Tue 6k run 8k run 50 tempo
18/01/2017 Wed 14k run 16k run 8k run
19/01/2017 Thu 8k run 8k run 7 x hill
20/01/2017 Fri 5k or cross Rest Rest
21/01/2017 Sat Rest 16k pace 16k pace
22/01/2017 Sun 30km 32km 36km
23/01/2017 Mon Cross Cross 8k run
24/01/2017 Tue 8k run 8k run 8k pace
25/01/2017 Wed 15k run 10k run 8k run
26/01/2017 Thu 8k run 8k run 7 x 800
27/01/2017 Fri 5k or cross Rest Rest
28/01/2017 Sat Rest 10k run 10k run
29/01/2017 Sun 16km 19km 19km
30/01/2017 Mon Cross Cross 8k run
31/01/2017 Tue 8k run 8k run 40 tempo
1/02/2017 Wed 16k run 16k run 8k run
2/02/2017 Thu 8k run 8k run 7 x hill
3/02/2017 Fri 5k or cross Rest Rest
4/02/2017 Sat Rest 16k pace 16k pace
5/02/2017 Sun 32km 32km 32km (40km)
6/02/2017 Mon Cross Cross 8k run
7/02/2017 Tue 8k run 8k run 30 tempo
8/02/2017 Wed 12k run 13k run 8k run
9/02/2017 Thu 6k run 8k run 6 x 800
10/02/2017 Fri 5k or cross Rest Rest
11/02/2017 Sat Rest 6k pace 6k pace
12/02/2017 Sun 19km 19km 19km
13/02/2017 Mon Cross Cross 6k run
14/02/2017 Tue 6k run 6k run 6k pace
15/02/2017 Wed 10k run 10k run 6k run
16/02/2017 Thu 5k run 5k run 5k hard run
17/02/2017 Fri 5k or cross Rest Rest
18/02/2017 Sat Rest 6k run 6k run
19/02/2017 Sun City 2 City 10km HARD
(Albury / Wodonga)
City 2 City 10km HARD
(Albury / Wodonga)
City 2 City 10km HARD
(Albury / Wodonga)
20/02/2017 Mon Cross Cross 5k run
21/02/2017 Tue 5k run 5k run 4 x 400
22/02/2017 Wed 6k run 6k run 5k run
23/02/2017 Thu 3k run Rest Rest
24/02/2017 Fri Rest Rest Rest
25/02/2017 Sat Rest 3k run 3k run
26/02/2017 Sun 2017 Wangaratta Marathon 2017 Wangaratta Marathon 2017 Wangaratta Marathon
Date: Day: Novice: Intermediate: Advanced:
5/12/2016 Mon Stretch & strengthen Stretch & strengthen 5k & strength
6/12/2016 Tue 5k run 5k run 40 tempo
7/12/2016 Wed 3k run 5 x 400 5-K pace 5k run + strength
8/12/2016 Thu 5k run + strength 5k run + strength 5 x hill
9/12/2016 Fri Rest Rest Rest
10/12/2016 Sat Cross 5k run 5k run
11/12/2016 Sun 6km 6km 15km (hard last 1/3)
12/12/2016 Mon Stretch & strengthen Stretch & strengthen 5k & strength
13/12/2016 Tue 5k run 5k run 40 tempo
14/12/2016 Wed 3k run 30 tempo 5k run + strength
15/12/2016 Thu 5k run + strength 5k run + strength 5 x 800
16/12/2016 Fri Rest Rest Rest
17/12/2016 Sat Cross 5k run 5k run
18/12/2016 Sun 7km 10k pace 15km
19/12/2016 Mon Stretch & strengthen Stretch & strengthen 5k & strength
20/12/2016 Tue 6k run 6k run 30 tempo
21/12/2016 Wed 3k run 6 x 400 5-K pace 5k run + strength
22/12/2016 Thu 5k run + strength 5k run + strength 6 x hill
23/12/2016 Fri Rest Rest Rest
24/12/2016 Sat Cross Rest Rest
25/12/2016 Sun 8km 5k race 5k race
26/12/2016 Mon Stretch & strengthen Stretch & strengthen 5k & strength
27/12/2016 Tue 6k run 6k run 40 tempo
28/12/2016 Wed 4k run 35 tempo 5k run + strength
29/12/2016 Thu 5k run + strength 5k run + strength 6 x 800
30/12/2016 Fri Rest Rest Rest
31/12/2016 Sat Cross 5k run 5k run
1/01/2017 Sun 9km 12km 15km (hard last 1/3)
2/01/2017 Mon Stretch & strengthen Stretch & strengthen 5k & strength
3/01/2017 Tue 6k run 6k run 50 tempo
4/01/2017 Wed 4k run 7 x 400 5-K pace 5k run + strength
5/01/2017 Thu 5k run + strength 5k run + strength 6 x hill
6/01/2017 Fri Rest Rest Rest
7/01/2017 Sat Cross 5k pace 5k pace
8/01/2017 Sun 10km 13km 15km
9/01/2017 Mon Stretch & strengthen Stretch & strengthen 5k & strength
10/01/2017 Tue 6k run 6k run 30 tempo
11/01/2017 Wed 4k run 40 tempo 5k run + strength
12/01/2017 Thu 5k run + strength 5k run + strength 7 x 800
13/01/2017 Fri Rest or easy 5k Rest or easy 5k Rest or easy 5k
14/01/2017 Sat Cross Rest Rest
15/01/2017 Sun 5k race 10k race 10k race
16/01/2017 Mon Stretch & strengthen Stretch & strengthen 5k & strength
17/01/2017 Tue 7k run 7k run 50 tempo
18/01/2017 Wed 5k run 8 x 400 5-K pace 5k run + strength
19/01/2017 Thu 5k run + strength 5k run + strength 7 x hill
20/01/2017 Fri Rest Rest Rest
21/01/2017 Sat Cross 6k pace 6k pace
22/01/2017 Sun 12km 15km 16km (hard last 1/3)
23/01/2017 Mon Stretch & strengthen Stretch & strengthen 5k & strength
24/01/2017 Tue 7k run 7k run 50 tempo
25/01/2017 Wed 5k run 40 tempo 5k run + strength
26/01/2017 Thu 5k run + strength 5k run + strength 7 x 800
27/01/2017 Fri Rest Rest Rest
28/01/2017 Sat Cross 8k pace 8k pace
29/01/2017 Sun 13km 16km 16km
30/01/2017 Mon Stretch & strengthen Stretch & strengthen 5k & strength
31/01/2017 Tue 8k run 8k run 30 tempo
1/02/2017 Wed 5k run 9 x 400 5-K pace 5k run + strength
2/02/2017 Thu 5k run + strength 5k run + strength 7 x hill
3/02/2017 Fri Rest or easy 5k Rest or easy 5k Rest or easy 5k
4/02/2017 Sat Rest Rest Rest
5/02/2017 Sun 10k race 15km race 15km race
6/02/2017 Mon Stretch & strengthen Stretch & strengthen 5k & strength
7/02/2017 Tue 8k run 8k run 60 tempo
8/02/2017 Wed 5k run 45 min tempo 5k run + strength
9/02/2017 Thu 5k run + strength 5k run + strength 6 x 800
10/02/2017 Fri Rest Rest Rest
11/02/2017 Sat Cross 8k pace 8k pace
12/02/2017 Sun 15km 16km 20km (hard last 1/3)
13/02/2017 Mon Stretch & strengthen Stretch & strengthen 5k & strength
14/02/2017 Tue 8k run 8k run 5k run + strength
15/02/2017 Wed 5k run 10 x 400 @5k pace 10 x 400 @5k pace
16/02/2017 Thu 5k run + strength 5k run + strength 5k hard run
17/02/2017 Fri Rest Rest Rest
18/02/2017 Sat Cross 5k pace 5k pace
19/02/2017 Sun City 2 City 10km HARD
(Albury / Wodonga)
City 2 City 10km HARD
(Albury / Wodonga)
City 2 City 10km HARD
(Albury / Wodonga)
20/02/2017 Mon Cross Cross 5k run
21/02/2017 Tue 5k run 5k run 6 x 400 @5k pace
22/02/2017 Wed 30 min tempo 30 min tempo 5k easy run
23/02/2017 Thu 3k run 3k run 30 tempo
24/02/2017 Fri Rest Rest Rest
25/02/2017 Sat Rest Rest Rest
26/02/2017 Sun 2017 Wangaratta Half Marathon 2017 Wangaratta Half Marathon 2017 Wangaratta Half Marathon
Date: Day: Novice: Intermediate: Advanced: Walkers:
2/01/2017 Mon stretch & strength 5k run + strength 5k run + strength Rest
3/01/2017 Tue 3km run + strength 5k run + strength 5k run + strength 20 min walk
4/01/2017 Wed 30 min cross 30 min tempo run 30 min tempo run Rest
5/01/2017 Thu 3km run 5k run 6 x 400 @1500m pace 20 min walk
6/01/2017 Fri Rest Rest Rest or 5k Rest
7/01/2017 Sat 40 min cross 60 min cross 8km total, 2k pace 30 min walk
8/01/2017 Sun 5km run 6.5km run 10km run 40 min walk
9/01/2017 Mon stretch & strength 5k run + strength 5k run + strength Rest
10/01/2017 Tue 3km run + strength 6.5km run + strength 6.5km run + strength 25 min walk
11/01/2017 Wed 30 min cross 5.5km run 40 min tempo run 30 min cross
12/01/2017 Thu 4km run 8 x 400 @ 5k pace 7 x 400 @1500m pace 25 min walk
13/01/2017 Fri Rest Rest Rest or 5k Rest
14/01/2017 Sat 40 min cross 60 min cross 8km total, 2k pace 35 min walk
15/01/2017 Sun 6km run 8km run 12km run 60 min walk
16/01/2017 Mon stretch & strength 5k run + strength 5k run + strength Rest
17/01/2017 Tue 3km run + strength 5k run + strength 8km run + strength 30 min walk
18/01/2017 Wed 30 min cross 40 min tempo run 50 min tempo run 30 min cross
19/01/2017 Thu 4km run 6.5km run 8 x 400 @1500m pace 30 min walk
20/01/2017 Fri Rest Rest Rest or 5k Rest
21/01/2017 Sat 50 min cross 60 min cross 8km total, 3k pace 40 min walk
22/01/2017 Sun 6.5km run 10km run 12km run (3/1) 60 min walk
23/01/2017 Mon stretch & strength 5k run + strength 5k run + strength Rest
24/01/2017 Tue 3km run + strength 6.5km run + strength 6.5km run + strength 35 min walk
25/01/2017 Wed 30 min cross 7km run 30 min tempo run 30 min cross
26/01/2017 Thu 5km run 9 x 400 @ 5k pace 9 x 400 @1500m pace 35 min walk
27/01/2017 Fri Rest 5km run 5km run (last km hard) Rest
28/01/2017 Sat 50 min cross Rest Rest 45 min walk
29/01/2017 Sun 6.5km run 5-K Race 5-K Race 70 min walk
30/01/2017 Mon stretch & strength 5k run + strength 5k run + strength Rest
31/01/2017 Tue 3km run + strength 5k run + strength 10km run + strength 40 min walk
1/02/2017 Wed 40 min cross 40 min tempo run 50 min tempo run 30 min cross
2/02/2017 Thu 5km run 8km run 10 x 400 @1500m pace 40 min walk
3/02/2017 Fri Rest Rest Rest or 5k Rest
4/02/2017 Sat 60 min cross 60 min cross 10km total, 3 pace 50 min walk
5/02/2017 Sun 7km run 10km run 12km run (3/1) 80 min walk
6/02/2017 Mon stretch & strength 5k run + strength 5k run + strength Rest
7/02/2017 Tue 3km run + strength 6.5km run + strength 6.5km run + strength 40 min walk
8/02/2017 Wed 40 min cross 9km run 30 min tempo run 30 min cross
9/02/2017 Thu 5km run 10 x 400 @ 5k pace 11 x 400 @1500m pace 40 min walk
10/02/2017 Fri Rest Rest Rest or 5k Rest
11/02/2017 Sat 60 min cross 60 min cross Rest 60 min walk
12/02/2017 Sun 8km run 12km run 8-K Race 90 min walk
13/02/2017 Mon stretch & strength 5k run + strength 5k run + strength Rest
14/02/2017 Tue 3km run + strength 6.5km run + strength 10km run + strength 40 min walk
15/02/2017 Wed 40 min cross 50 min tempo run 60 min tempo run 30 min cross
16/02/2017 Thu 5km run 5k hard run 5k hard run 40 min walk
17/02/2017 Fri Rest Rest Rest or 5k Rest
18/02/2017 Sat 60 min cross 60 min cross 10km total, 3 pace 60 min walk
19/02/2017 Sun City 2 City 10km HARD
(Albury / Wodonga)
City 2 City 10km HARD
(Albury / Wodonga)
City 2 City 10km
(Albury / Wodonga)
City 2 City 5km
(Albury / Wodonga)
20/02/2017 Mon stretch 5k run 5k run Rest
21/02/2017 Tue 3km run Up to 5k sensible 6 x 400 @1500m pace 30 min walk
22/02/2017 Wed 30 min cross  5 x 400 @ 5k pace 30 min tempo run Rest
23/02/2017 Thu 5km run 5k run 5k run 30 min walk
24/02/2017 Fri Rest Rest Rest or up to 5k sensible Rest
25/02/2017 Sat Rest Rest Rest Rest
26/02/2017 Sun 2017 Wangaratta Fun Run & walk 2017 Wangaratta Fun Run & walk 2017 Wangaratta Fun Run & walk 2017 Wangaratta Fun Run & walk
Date: Day: Novice: Intermediate: Advanced: Walkers:
2/01/2017 Mon Rest, stretch or strength Rest, stretch or strength 5k run, stretch & strength Rest
3/01/2017 Tue 2km run + strength 5km run 30 min tempo run 15 min walk
4/01/2017 Wed Rest or up to 30 mins cross 5km run or 60 min cross Rest, easy 5k or 60 min cross Rest
5/01/2017 Thu 15 min run / walk 25 min tempo run 5 x 400 15 min walk
6/01/2017 Fri Rest Rest Rest or 5k Rest
7/01/2017 Sat 2km run 6km run 6km fast 20 min walk
8/01/2017 Sun 30 min walk 8km run 60 min run 30 min walk
9/01/2017 Mon Rest, stretch or strength Rest, stretch or strength 5k run, stretch & strength Rest
10/01/2017 Tue 2km run + strength 5km run 30 min tempo run 15 min walk
11/01/2017 Wed Rest or up to 30 mins cross 5km run or 60 min cross Rest, easy 5k or 60 min cross Rest
12/01/2017 Thu 15 min run / walk 5 x 400 @ 1500m pace 6 x 400 15 min walk
13/01/2017 Fri Rest Rest Rest or 5k Rest
14/01/2017 Sat 2.5km run 6km run 7km fast 30 min walk
15/01/2017 Sun 35 min walk 8km run 60 min run 35 min walk
16/01/2017 Mon Rest, stretch or strength Rest, stretch or strength 5k run, stretch & strength Rest
17/01/2017 Tue 2km run + strength 5km run 35 min tempo run 20 min walk
18/01/2017 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
19/01/2017 Thu 20 min run / walk 30 min tempo run 8 x 200 20 min walk
20/01/2017 Fri Rest Rest Rest or 5k Rest
21/01/2017 Sat 3km run 7km run 8km fast 30 min walk
22/01/2017 Sun 40 min walk 10km run 65 min run 40 min walk
23/01/2017 Mon Rest, stretch or strength Rest, stretch or strength 5k run, stretch & strength Rest
24/01/2017 Tue 2km run + strength 5km run 35 min tempo run 20 min walk
25/01/2017 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
26/01/2017 Thu 20 min run / walk 6 x 400 @ 1500m pace 7 x 400 20 min walk
27/01/2017 Fri Rest 2 m run Rest or 5k Rest
28/01/2017 Sat 3.5 km run Rest Rest 35 min walk
29/01/2017 Sun 45 min walk 5-K Test 5-K Test 45 min walk
30/01/2017 Mon Rest, stretch or strength Rest, stretch or strength 5k run, stretch & strength Rest
31/01/2017 Tue 2km run + strength 5km run 40 min tempo run 25 min walk
1/02/2017 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
2/02/2017 Thu 25 min run / walk 35 min tempo run 10 x 400 @1500m pace 25 min walk
3/02/2017 Fri Rest Rest Rest or 5k Rest
4/02/2017 Sat 4km run 7km run 9km fast 35 min walk
5/02/2017 Sun 50 min walk 10km run 75 min run 50 min walk
6/02/2017 Mon Rest, stretch or strength Rest, stretch or strength 5k run, stretch & strength Rest
7/02/2017 Tue 2km run + strength 5km run 40 min tempo run 25 min walk
8/02/2017 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
9/02/2017 Thu 25 min run / walk 7 x 400 @ 1500m pace 8 x 400 25 min walk
10/02/2017 Fri Rest Rest Rest or 5k Rest
11/02/2017 Sat 4.5km run 8km run 10km fast 40 min walk
12/02/2017 Sun 55 min walk 11km run 80 min run 55 min walk
13/02/2017 Mon Rest, stretch or strength Rest, stretch or strength 5k run, stretch & strength Rest
14/02/2017 Tue 2km run + strength 5km run 45 min tempo run 30 min walk
15/02/2017 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
16/02/2017 Thu 30 min run / walk 5k hard run 5k hard run 30 min walk
17/02/2017 Fri Rest Rest Rest or 5k Rest
18/02/2017 Sat 4km run 8km run 10km fast 40 min walk
19/02/2017 Sun 30 min walk 7 km run 60 min run 30 min walk
20/02/2017 Mon Rest Rest Rest Rest
21/02/2017 Tue 5km run 6 x 400 @ 1500m pace 6 x 200 @1500m pace 30 min walk
22/02/2017 Wed Rest 5km run or 60 min cross 30 min tempo run Rest
23/02/2017 Thu 3km run 3km run, last km hard Rest or up to easy 5km 30 min walk
24/02/2017 Fri Rest Rest Rest Rest
25/02/2017 Sat Rest Rest Rest Rest
26/02/2017 Sun 2017 Wangaratta Fun Run & walk 2017 Wangaratta Fun Run & walk 2017 Wangaratta Fun Run & walk 2017 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.