With just over 3 weeks to go until race day you are almost there. It's important that you do your long run this week. By now you should be up to at least race distance in one of your practice's this week.

This program is general in nature. Feel free to adjust in order to accommodate scheduling conflicts and individual goals and rate of improvement.

Each week a program will be published and will include some running tips.

Level of runner 

Length of run



70 mins plus 

3 to 4 times per week


60 to 70 mins 

4 to 5 times per week 


sub 60 mins 

5 to 7 times per week

3 Weeks Out - 7 June - 13 June

Beginner Runners

Try for four sessions this week. 

Type of run

Length of run


Easy run 

for up to 50 mins 

An extra easy run will help build running fitness.

Speed session

40-50 minutes 

This will develop running form and efficiency.

10 mins easy running as a warm up, then four x 80 m accelerations or sometimes called strideouts (run up to 80 m gradually increasing the pace, easy run back to the start as recovery)

Four x 500m at a firm pace run 100m easy recovery between reps.

Four x 200m at a fast pace, run 100m easy recovery between reps

Warm down with about 5mins of easy running or walking

Don’t forget to stretch, it’s important                  

Long run

up to 80  mins 

Time to go a little longer.

Saturday or Sunday mornings are good for long runs. Go out and run easy, walk if you have to. This is about time on your feet.

Intermediate and Advanced Runners

Intermediates try for five runs this week and for the advanced runners try for six runs.


Type of run 


Training session by Top End Athletic Movement (TEAM)

Easy run 

Up to one hour, add a few 200m surges during your run to help with leg speed. 


Hill session

Great session to build some strength.

Always warm up and warm down and stretch post session.

Have a practice on High school hill, 6 to 8 reps. Start on the intersection near Mindil Beach to get a good run up.

TEAM run a hill session each Wednesday morning at 6.00am for all levels. 

Location: posted on Mondays via the TEAM Facebook page (locations vary)

Cost: Free 

Speed work

Important to learn to run faster and improve your running form.

Always warmup with about 10mins of easy running

4 x 80m strideouts or acceleration runs to warm up your legs 

Try this set:

800m at your 5km pace

400m at 3km pace

200m at 1 km pace

2 minute easy recovery between

Repeat three to four times.

Advanced: add a Temp run during the week, this should be around 1 hour and just below your race pace.

Track Session every Friday Morning at 6.00am.

Location: Marrara Athletic Track

Cost: $3 

 Long run

This week will be your longest run at 2 hours.

Run the first hour easy, as a warm up, then bring it home for the last hour.

Run slightly slower than your planned race pace.

Always practice your hydration strategy. 


Tip: Stretch after each session and hydrate well by learning to drink before, during and after training.

Check out your next week's running plan