We would like to thank Pat Carroll, Australian All Comers Half Marathon record holder (61.11), for writing the 14km training programs. Pat can provide you with a more detailed and personalised training program for any event you may be targeting and you will have the ability to converse with Pat via email and social media throughout your campaign.
Pat Carroll has put together a 10 week training program to help you achieve your goal on June 4. Whether you’re a beginner, intermediate or advanced runner there's something for everyone.
Please consult your doctor before beginning any new exercise program.
View the 10 week specifically designed training program for the City2South below.
Selecting which program is right for you
Beginner: First attempt at the distance. Your main goal is to finish.
Intermediate: You devote a few months each year to running and may have run this distance a few times before or have run a number of races over shorter distances. You are possibly aiming to finish in the middle third of the field.
Advanced: You are a experienced Half Marathoner and aiming to finish in the first third of the field.
You will notice that the majority of the sessions are time based (30min/1hr) rather than distance based (5km/10km). The reason for this is that generally running to time is more enjoyable, easy to monitor (all you need is a watch) and will prevent you from forcing the pace of the comfortable runs.
The use of measured efforts in the speed sessions (500m/1km) and time trials (3km & 5km) are sufficient indicators for you to help set a realistic and challenging City2South goal.
Challenging yourself (running out of your comfort zone) during your speed sessions and races is rewarding in many ways, however, it is imperative that you also incorporate ample recovery time (rest days and easy/comfortable runs).
Number 1 Rule: Run out of your comfort zone during your fast efforts and races. All remaining sessions should be run at a relaxed pace. You should be able to talk comfortably the entire run.
Types of Training Sessions
The 10-week training diaries contain three types of sessions.
Comfortable runs - These sessions are set to time only, ie; 30min or 1hr etc. These runs are to be run at a comfortable pace (still able to carry out a conversation).
- Beginner and Intermediate: Don’t be concerned by the fact that your longest training run may not cover 14k. Save yourself for City2South. Climbers don’t climb Mt Everest in order to prepare for their Mt Everest climb! They may climb a mountain 1/2 – ¾ the height a few times during their preparation though. Prepare consistently, stay injury free, and your solid preparation combined with race day atmosphere will allow you to go all the way on June 4!
Advanced runners: You will be covering more than 14km in your longest run of 1hr 30min. This will however be run at a slower pace than goal City2South pace.
Speed sessions - These sessions will allow you to become a faster runner and involve:
- An active 10-15min warm-up jog
- Light stretching
- 6 short sprints with a walk back recovery
- What is noted (core of the session)
Always finish your speed sessions with a cool-down jog followed by light stretching.
SR: Standing recovery
JR: Jog recovery
Example 1: 500m and 1km efforts, 1minute SR. All efforts will be run at a similar pace. Objective: Ideally an additional rep would be a struggle. 1km reps will be run at a slightly slower pace than 500m rep average. 3km Time Trial will be run at a slightly slower pace than 1k rep average.
Example 2: 15 x 30sec/30sec JR. Alternating between running fast for 30sec and jogging for 30sec. Ideally your initial & final 30sec fast effort will be run at the same pace. Objective: Ideally a 16th rep would be a struggle.
Example 3: 8 x 1min, 1min SR (A-B-A Format): Starting at point A run at a solid pace for 1min (B). Have 1min SR then return to point A. Repeat 3 more times. Objective: This is intended to be a very fast session - every 1min effort is to be run @ a solid pace!
Example 4: 4 x 4min, 1min SR. Run each 4min effort over the same initial stretch of ground, i.e.; back and forth (A-B 1min SR/B-A 1min SR & repeat) Objective: Ideally a 5th rep would be a struggle.
Example 5: Hill reps. These will last either side of 30 seconds and a slow jog back down the hill will act as your recovery. The hill won’t be steep to the extent you’re laboring towards the top. Opt for a less gradual hill which allows you to maintain similar speed throughout. Objective: Ideally a 16th rep would be a struggle.
Park Run 5km or Solo 5km Time Trial - You will be able to use your 3km Time Trial result (week prior) to help predict a manageable 5km goal. For example, you may target averaging between 10-20 seconds slower/km than what you averaged /km during your 3km Time Trial. Objective: Your 5km will be run at an even pace throughout and when you finish you will feel like you could not have travelled much further while holding the same pace.
You will be able to use your 5km time to help predict a manageable pace for City2South. For example, you may target averaging between 10-20 seconds slower than your 5km average km pace. Objective: You’ll be a City2Souther!