PROGRAM FOR WEEK 1

Session 1

Interval Workout: walk or jog easily for 15 minutes. Then jog or walk on for 30 seconds at faster pace and slow down for 90 seconds. Repeat the interval training set six to eight times. Finish the session with an easy walk or jog for 10 minutes. (Session suitable for Indoor training on treadmill equipment)

Session 2

Strength Workout: walk or jog easily for 10 minutes on flat terrain. Then choose some undulating terrain and jog/walk at a steady pace for 3 minutes followed by a walk at easy pace for 3 minutes.  Repeat the six minute effort four times. If you use treadmill equipment, set the treadmill on a 3% gradient and start running at a steady pace for 3 minutes followed by a walk at easy pace for 3 minutes. Repeat the six minute effort four times. Finish the session with an easy walk or jog for 10 minutes on flat terrain. (Session suitable for Indoor training on treadmill equipment)

Session 3

Endurance Workout: walk and jog easily for 70 minutes on flat terrain.

PROGRAM FOR WEEK 2

Session 1

Interval Workout: walk or jog easily for 15 minutes. Then jog or walk on for 60 seconds at faster pace and slow down for 60 seconds. Repeat the interval training set four to six times. Finish the session with an easy walk or jog for 10 minutes. (Session suitable for Indoor training on treadmill equipment)

Session 2

Strength Workout: walk or jog easily for 10 minutes on flat terrain. Then choose some undulating terrain and jog/walk at a steady pace for 3 minutes followed by a walk at easy pace for 3 minutes.  Repeat the six minute effort four times. If you use treadmill equipment, set the treadmill on a 3% gradient and start running at a steady pace for 3 minutes followed by a walk at easy pace for 3 minutes. Repeat the six minute effort four times. Finish the session with an easy walk or jog for 10 minutes on flat terrain. (Session suitable for Indoor training on treadmill equipment)

Session 3

Endurance Workout: walk and jog easily for 60 minutes on flat terrain.

PROGRAM FOR WEEK 3

Session 1

Interval Workout: walk or jog easily for 15 minutes. Then jog or walk on for 90 seconds at faster pace and slow down for 3 minutes. Repeat the interval training set two to four times. Finish the session with an easy walk or jog for 10 minutes. (Session suitable for Indoor training on treadmill equipment)

Session 2

Strength Workout on treadmill equipment. Walk or jog easily for 10 minutes. Then perform five sets on treadmill decreasing the time while increasing the gradient, with one minute rest (walk) between each set.

Set 1: 6 minutes on gradient 2-3% - Rest (walk) 1 minute

Set 2: 5 minutes on gradient 3-4% - Rest (walk) 1 minute

Set 3: 4 minutes on gradient 4-5% - Rest (walk) 1 minute

Set 4: 3 minutes on gradient 5-6% - Rest (walk) 1 minute

Set 5: 2 minutes on gradient 6-7%

Finish the session with an easy walk or jog for 10 minutes on flat terrain.

Session 3

Endurance Workout: walk and jog easily for 70 minutes on flat terrain.

PROGRAM FOR WEEK 4

Session 1

Interval Workout: walk or jog easily for 15 minutes. Then jog or walk on for 60 seconds at faster pace and slow down for 60 seconds. Repeat the interval training set fifteen times. Finish the session with an easy walk or jog for 10 minutes. (Session suitable for Indoor training on treadmill equipment)

Session 2

Strength Workout: walk or jog easily for 10 minutes on flat terrain. Then choose some undulating terrain and jog/walk at a steady pace for 10 minutes followed by a walk at easy pace for 5 minutes.  Repeat the fifteen minute effort three times. If you use treadmill equipment, set the treadmill on a 3% gradient and start running at a steady pace for 10 minutes followed by a walk at easy pace for 5 minutes. Repeat the fifteen minute effort three times. Finish the session with an easy walk or jog for 10 minutes on flat terrain. (Session suitable for Indoor training on treadmill equipment)

Session 3

Endurance Workout: walk and jog easily for 80 minutes on flat terrain.

PROGRAM FOR WEEK 5

Session 1

Interval Workout: walk or jog easily for 10 minutes. Perform 3 to 4 sets of 16 minutes. Each 16 minute set is performed continuously decreasing minutes from 5 to 1 as in the table below and increasing the intensity through the set, with one minute easy jog or walk between each set. Do not push yourself too hard too early and adjust the speed (km/h) accordingly in order to prevent fatigue due to acidosis at the anaerobic threshold, causing premature cessation of the session. Finish the session with an easy walk or jog for 10 minutes. (Session suitable for indoor training on treadmill equipment).

Session 2

Strength Workout: walk or jog easily for 10 minutes on flat terrain. Then choose some undulating terrain course. Jog/walk at a steady pace for 3 minutes followed by a walk at an easy pace for 3 minutes. Repeat the six minute effort four times. If you use treadmill equipment, set the treadmill on a 3% gradient and start running at a steady pace for 3 minutes followed by a walk at easy pace for 3 minutes. Repeat the six minute effort four times. Finish the session with an easy walk or jog for 10 minutes on flat terrain.

Session 3

Endurance Workout: walk and jog easily for 80 minutes on part of the Nail Can Hill course.

PROGRAM FOR WEEK 6

Session 1

Interval Workout: walk or jog easily for 10 minutes. Run on treadmill for 5 minutes at 7km/h pace and then after each successive minutes increase the speed of the treadmill by 1 km/h until velocity max is reached. At this point begin to increase the inclination by 1% gradient in each successive minute until max inclination is reached. Finish the session with an easy walk or jog for 10 minutes. (Session suitable for indoor training on treadmill equipment)

Session 2

Recovery Workout: walk or jog easily for 10 minutes on flat terrain. Then run on flat terrain at an easy steady pace for 20 minutes. Finish the session with an easy walk or jog for 10 minutes followed by 15 minutes of full body stretching. (Session suitable for Indoor training on treadmill equipment)

Session 3

Event Day