Workout Descriptions

Easy Run Run at a comfortable pace that allows you to maintain a conversation with
someone else.
Hill Repeats Find a hill around 400m steep enough to be challenging, e.g. Montefiorehill/Brougham Place, that you can still maintain good running form to the
top. After a warm up period of around 10-15mins/2-3kms maintain a constant pace up the hill & recover back down & repeat. Start with 2-3
reps and aim to increase the reps to a total of 8-10 in subsequent attempts. Cool down for 10mins/2km
Long Run Pace around 1 min/km slower than race day pace
Half Marathon Race Pace The pace you aim to run on race day
Tempo Run A run at close to your 10km pace for half marathon’ers &marathon’ers A run at close to your 5km pace for 10km’ers
Some run strategies you can incorporate to improve your tempo runs are (following a 1-2km warm up):
  • After warm up drop your pace by 10-15 secs every km aiming to finish the last few kms at faster than 10km pace.
  • 4-8 x 800m @ 10km pace with 200m jog recovery in-between (start with 4 repeats & increase the number of repeats later in

Make sure you include a 1-2km cool down at the end of your session.
Speed Intervals

On intervals aim for less than 5km pace or quicker than your marathon pace for those running longer.

Some examples:
4 x 1km - (or similar) The time you run for the 1km depends on your experience. The aim is to run all 4 at an even pace. So 4 x 5:30 for each KM with a 3 mins slow jog/shuffle between is better then splits of 4:55, 5:23, 6:01, 5:40. But if you did that, then next time try and run them all around 5:30? The more you do this session, the better you will get at it, and hopefully faster over the 1km with about the same effort over weeks. If you feel like you can't get any faster over the 1km, reduce the recovery time which makes the session harder too.
8 x 90 secs / 90 secs jog - (or similar) So how hard to go in the 90 secs? These sessions simple aim to force you to quicken your leg tempo / turn-over. This pace should be faster than your 1km rep speed, but only just. Shorten your stride, lift your knees higher and use your forefoot more rather than heel striking. The technique is as important as the speed, and you'll probably go quicker as the session progresses and you stretch out and warm up properly.

200m hard/200m easy/400m Hard/400m easy/800m Hard/800m
easy/1km hard/1km easy/800m Hard/800m easy/400m Hard/400m
easy/200m hard/200m easy

Strength & Conditioning (S&C) Gym session, refer to SARRC website for ideas
Cross Training (XT) Non running day try swimming, cycling or walking
Rest & Recovery Non running day have a massage, attend a yoga or Pilates class or dedicated stretching time
Swedish word for speed play involves placing periodic surges into the run. After a warm up period of 5-10mins/1-2kms accelerate your pace for a

period of time (1-3 mins) or distance (100m-800m), then slow back down to an easy steady pace & repeat when fully recovered. Unlike Speed
Intervals (or Mona Fartlek) there are no preconceived hard/easy sets, so you can have some fun and make it up as you go along. Try forgetting
about the watch & sprint to the next stobie pole or next road, etc. Don’t forget to finish with a cool down period similar to your warm up period.

Mona Fartlek Australian word for Steve Moneghetti's Fartlek session, consisting of fixed times for your hard running
and recovery running as follows; 2 x 90 secs hard/easy; 4 x 60 secs, 4 x 30 secs, 4 x 15 secs. Total time = 20.00mins. (Don’t forget to warm up for
5 mins first & cool down for 5 mins after)

General advice:

  • There is only one you. How you feel while running, your pace, your recovery is all unique to you. So listen to what your body is telling you, not to anyone else.
  • If you feel a sharp pain while running, stop and walk, stand still or sit down. Give yourself a check-up.
  • Stretch it out, walk it off or call it a day. Don't run through injury or sickness. Running is hard enough when healthy, and long breaks due to serious injury or illness are usually preventable.
  • Get into a routine if possible, as the body loves regularity when it comes to exercise.
  • Never get down about not feeling like you aren't getting fitter or it's not getting easier, be patient and stick to the plan, because before you know it you will be reaching that finish line!
  • Slow down your running pace if you have trouble breathing. Start off slow, finish strong. Smell the roses.
  • Avoid sports drinks and consuming too many gels and bars. Eat a well balanced diet of fresh veggies and fruits and drink at least 2 litres of water a day when marathon training during summer.
  • Drink water every 15- 20 mins during your long runs in summer too if possible.
  • Practice your race day nutrition prior to race day to ensure your body can handle it.

Any further questions please email This email address is being protected from spambots. You need JavaScript enabled to view it.