This program has been designed by One by Mingara trainer Jenny to support new runners aiming to complete 5km in RunFEST Central Coast and for intermediate runners looking to improve a pace time or achieve a new distance. The greater purpose is for One by Mingara members to enjoy running and celebrate achievements on the journey to achieving new goals!
Each week includes strength/conditioning sessions- this might be attending One by Mingara’s Body Pump, Strong, Ignite or Barbell classes. We also recommend a weekly stretch/flow class such as Body Balance, Yoga or Pilates.
Run Club, on Wednesdays at 6am at our athletics track will take care of your interval running session.
Select the distance you are training towards then remain consistent and let us know how you get on:
Week 1: August 25-31
5km – 2 running sessions consisting of 1 x Run Club and 1x aerobic 20min run, 2 x Strength sessions, 1 stretch/flow Class.
10km – 2 running sessions consisting of 1 x Run Club and 1x aerobic 20min run, 2 x Strength sessions, 1 stretch/flow Class.
21.1km – 2 running sessions consisting of 1 x Run Club and 1x aerobic 20min run, 2 x Strength sessions, 1 stretch/flow Class.
TIP: During the aerobic run session the aim is to move at a conversational pace to build solid foundations of fitness and allow the body to adapt to the new plan. Keep these enjoyable and add distance gradually as you feel ready.
Week 2: September 1-7
5km – 2 running sessions consisting of 1 x Run Club and 1x aerobic 20min run, 2 x Strength sessions, 1 stretch/flow Class.
10km – 2 running sessions consisting of 1 x Run Club and 1x aerobic 30min run, 2 x Strength sessions, 1 stretch/flow Class.
21.1km – 2 running sessions consisting of 1 x Run Club and 1x aerobic 30-40min run, 2 x Strength sessions, 1 stretch/flow Class.
TIP: During aerobic running sessions the aim is to gradually build longer distances, try to remain conversational pace and include walking periods if necessary. Any run which lasts longer than 60mins, such as 21.1km, will benefit from fueling. This includes hydration and possibly a ‘sports gel’ or lollies. It’s a good idea to get your gut used to refueling on the run as early in the training plan as possible.
Week 3: September 8-14
5km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 20min runs, 2 x Strength sessions, 1 stretch/flow Class.
10km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 30min runs, 2 x Strength sessions, 1 stretch/flow Class.
21.1km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 40min run, 2 x Strength sessions, 1 stretch/flow Class.
TIP: As the aerobic sessions increase in frequency and duration it’s important to listen to your body and for any arising niggles or pains. Aim for incremental increases to training rather than overdoing it one week and struggling to complete training the next week. Not every run needs to be about building distance!
Week 4: September 15-21 | De-load week
5km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 20min runs, 1 x Strength sessions, 2 stretch/flow Class.
10km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 30min runs, 1-2 x Strength sessions, 1 stretch/flow Class.
21.1km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 40min run, 1-2 x Strength sessions, 1 stretch/flow Class.
TIP: The purpose of the de-load week is to allow the body to absorb previous training and adapt to new training patterns. There is an option this week to reduce strength sessions to 1 x per week and substitute 1 x aerobic run for a cross training session such as a cycle class, laps of the pool or even rest and recover.
Week 5: September 29- October 5
5km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 20-30min runs, 2 x Strength sessions, 1 stretch/flow Class.
10km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 30-40min runs, 2 x Strength sessions, 1 stretch/flow Class.
21.1km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 40-50min run, 2 x Strength sessions, 1 stretch/flow Class.
TIP: Coming off the de-load week, the body should be feeling ready to step up a notch! Prioritise a weekly interval training session in your training plan from here onwards, this will become a critical component of building stamina and speed. Run Club can support these sessions based on running at a harder pace than you would expect to complete your event at but with the incorporation of rest periods.
Week 6: October 6-12
5km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 30min runs, 2 x Strength sessions, 1 stretch/flow Class.
10km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 40-50min runs, 2 x Strength sessions, 1 stretch/flow Class.
21.1km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 50min-1hour runs, 2 x Strength sessions, 1 stretch/flow Class.
TIP: Continue building the aerobic base and listening to your body. Distances and speed on the longer runs might vary between the recommended times or they might include a cross training element such as ‘Move’ class, an indoor cycle class or laps of the pool. If two longer runs is hard to manage make one run longer and one shorter but a little faster.
Week 7: October 13-19
5km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 30min runs, 2 x Strength sessions, 1 stretch/flow Class.
10km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 45-55min runs, 2 x Strength sessions, 1 stretch/flow Class.
21.1km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 50-75min, 2 x Strength sessions, 1 stretch/flow Class.
TIP: Consider adding some race simulation to longer runs such as; the type of terrain you plan to run on, the expected elevation, a fast finish for the final 1km, wearing the clothing you expect to wear. Aerobic running can also stay aerobic and interesting with some short intervals. As the running builds to 60mins +, continue to implement fueling strategies including hydration.
Week 8: October 20-26 | De-load week
5km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 20min runs, 1 x Strength sessions, 2 stretch/flow Class.
10km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 30min runs, 1-2 x Strength sessions, 1 stretch/flow Class.
21.1km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 60mins-75mins, 1-2 x Strength sessions, 1 stretch/flow Class.
TIP: The purpose of another de-load week is to allow the body to absorb the training and adapt to added training load. There is an option this week to reduce strength sessions to 1 x per week and substitute 1 x aerobic run for a cross training session such as a cycle class or even rest and recover. Address any aches or niggles with additional rest, stretching or reduced running load.
Week 9: October 27- November 2
5km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 30min runs, 2 x Strength sessions, 1 stretch/flow Class.
10km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 45-55min runs, 2 x Strength sessions, 1 stretch/flow Class.
21.1km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 2 x aerobic 75min-90min runs, 2 x Strength sessions, 1 stretch/flow Class.
TIP: Continue using aerobic runs at your discretion, build base fitness incorporating some hills, varying terrain and race simulation such as a fast 1km finish or some random intervals using landmarks such as lampposts or stairs to add intensity. Enjoy exploring different routes!
Week 10: November 3- 9
5km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 30-40min runs, 2 x Strength sessions, 1 stretch/flow Class.
10km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 50-60min runs, 2 x Strength sessions, 1 stretch/flow Class.
21.1km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 75min-90min runs, 2 x Strength sessions, 1 stretch/flow Class
TIP: If the body is starting to feel fatigued it may suit you better to drop one strength class and add an extra stretch/flow option or some laps of the pool. This is the time to stay well, eat and drink well and look after sleep, rest and recovery. It’s not the time to add anything hugely different to the training plan.
Week 11: November 10-16
5km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 30-40min runs, 2 x Strength sessions, 1 stretch/flow Class.
10km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 50-60min runs, 2 x Strength sessions, 1 stretch/flow Class
21.1km – 3 running sessions consisting of 1 x Run Club and 2 x aerobic 75min-90min + runs, 2 x Strength sessions, 1 stretch/flow Class.
TIP: Another week to stay consistent, listening to niggles and being confident to know if any changes are needed to your plan such as drop heavy strength sets and include foam rolling instead, reduce the distance of one aerobic run or remain consistent to the plan working well for you!
Week 12: November 17-23 | RunFEST week
5km – 1 x 30 min tempo run or Run Club intervals, 1 x Strength session, 1 stretch/flow Class. 1 x 15 min shake out run the day before, Race day 23 November!
10 km – 1 x 30-40 min tempo run or Run Club intervals, 1 x Strength session, 1 stretch/flow Class. 1 x 15 min shake out run the day before, Race day 23 November!
21.1 km – 1 x 50-75min tempo run or Run Club intervals, 1 x Strength session, 1 stretch/flow Class. 1 x 15 min shake out run the day before, Race day 23 November!
TIP: Check the weather forecast so you are prepared for the conditions. Lay out clothing, any additional gear such as nutrition, clothes for before and after, the travel arrangements to the event and celebration plans! There’s no need to try anything new on race day – wear the shoes you have been training in and eat the fuel you’ve been used to training on!