2022 Adelaide Marathon Festival Training plan instructions & notes

 
Updated by Kent Dredge - SARRC Club Coach. Copyright SARRC
.

General Information


We have created the attached program(s) to help you develop your endurance to progress from your current running level to complete either the 2022 Adelaide Marathon Festival 10km, Half or Full Marathon.

Please choose the most appropriate program and feel free to adjust to suit your lifestyle. If you are a SARRC member there are also more detailed online plans available via https://finalsurge.com/, please contact Kent Dredge, SARRC Club
Coach

Half Marathon Level 1:   Able to run 5km & committed to undertake minimum 3 runs per week
Half Marathon Level 2:   Current longest run of at least 10km & committed to undertake minimum 4 runs per week
Half Marathon Level 3:   Current longest run of at least 10km & committed to undertake minimum 5 runs per week

Marathon Level 1:   Current longest run of approx 10-12km & committed to undertake minimum 3 runs per week
Marathon Level 2:   Current longest run of approx 10-12km & committed to undertake minimum 4 runs per week
Marathon Level 3:   Current longest run of approx 15km & committed to undertake minimum 5 runs per week

The plan should be used as a guide only, so feel free to switch days around to suit your own lifestyle, or substitute additional runs (e.g. Fartlek/Speed Intervals) on the cross training days or less experienced/busy runners may decide to undertake a level 2 or 3 program & reduce the weekly running commitment. Also feel free to substitute the type of run allocated in the program, e.g. a hill repeat session for a Fartlek/Speed Intervals sessions.
However, it is important to maintain at least 1 rest day or non running day per week, refer to workout descriptions below for further information on the running sessions.

We also encourage you to join in with one of the many SARRC running groups (as detailed on the website), where you will find a supporting and social environment to keep you motivated towards your end goal. In particular the Sunday morning Marathon Mentor Group (7.30am start at our clubrooms on MacKinnon Parade, North Adelaide) will organise varied distance runs in line with these programs or the Tuesday evening speed group leaving from the start of the Uni loop in North Adelaide.
 
Philosophy
All programs also incorporate two strategies to assist with race day performance. The first being back-to-back runs scheduled for some weeks, which aims to improve your endurance by training your body to run in a fatigued state after a faster run the day before and therefore reduce the fatigue factor on race day. The second is a very short 15 minutes run with a few interval spurts the day before race day to ‘wake’ the body up and be prepared to race, as some people who have a complete rest day the day before comment on how lethargic they feel on race day. Once
again, if you find these don’t work for you when you participate in the events earlier in the program, feel free to change to suit your needs.

Before you start any plan you should always have your own GOAL in mind, so don’t be concerned if others are running longer runs or more weekly kilometres than you, just remain focussed to the process.

My philosophy as a coach is that every training session should have a purpose, so it is important to focus on QUALITY, rather than the quantity. It’s nice to turn to your friends and say you did “x” kilometres for the week, but you need to also ask yourself how many of those kilometres were a waste of time and didn’t really contribute towards your overall GOAL. If occasionally you run an extra kilometre or 2 because you felt good (except maybe during the taper period) or run one less because you didn’t it will not affect your overall achievement of the GOAL, always be mindful of injury RISK versus the REWARD.

The 20 week program has been designed to increase the training loads gradually from week 1 with a reduction in volume every 3-4 weeks to reduce the risk of injury. Therefore, please contact
SARRC Club Coach for advice on program changes required based on your personal background, if you wish to commence this program closer tothe event.

 

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About Us


At the South Australian Road Runners Club (SARRC) it is our vision that every man, woman and child should have an opportunity to run. SARRC was originally established in 1980 for people interested in running the Adelaide Marathon.

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South Australian Road Runners Club
0403 039 307
467 Morphett St, Adelaide, SA 5000