Pagey's Training Tips and Tricks

Meet our multiple Hobart Fun Run winner Grant Page

Grant is very familiar with the Hobart Fun Run event and has provided us with two training programs, one for beginners who may be using the Hobart Fun Run as a first fun run, or those who don’t maintain a regular running schedule between fun runs. The second program is for intermediate runners who currently run regularly, but want to improve their times.
Grant Page Running the Hobart Fun Run

Grant’s Training Schedule for Beginners

This training program is designed for beginner runners, or those that don’t run regularly between fun runs.   I recommend a short warm up before the interval sessions, followed by a simple stretching routine.   For the jogging sessions don’t worry about warming up, just hop straight in.
Week 1
  • Mon – 10 minute easy jog
  • Tues – Rest
  • Wed – 10 minute jog
  • Thu – Rest
  • Fri – 10 minute jog
  • Sat – Rest
  • Sun – 10 minute jog
Week 2
  • Mon – 15 minute jog
  • Tues – Rest
  • Wed – 15 minute jog
  • Thu – Rest
  • Fri – 15 minute jog
  • Sat – Rest
  • Sun – 15 minute jog
Week 3
  • Mon – 20 minute jog
  • Tues – Rest
  • Wed – 20 minute jog
  • Thu – Rest
  • Fri – 20 minute jog
  • Sat – Rest
  • Sun – 20 minute jog
Week 4
  • Mon – 15 minute jog
  • Tue – 5 x 200m sprints, with 2 minutes recovery between each
  • Wed – Rest
  • Thu -15 minute jog
  • Fri – Rest
  • Sat – 2 x 1 km run at your target race pace, with 5 minute recovery between them
  • Sun – Rest
Week 5
  • Mon – 20 minute jog
  • Tue – 3 x 1 km fast run at your target race pace, with 5 minute recovery between them
  • Wed – 10 minute jog
  • Thu -4 x 400m fast run, with 3-4 minutes rest between each
  • Fri – Rest
  • Sat – 15 minute jog
  • Sun – 20 minute jog
Week 6*
  • Mon – 10 minute jog
  • Tues – 5 x 200 m sprint, with 2 minute rest between each
  • Wed– 10 minute jog
  • Thurs – Rest
  • Fri – 10 minute jog
  • Sat – Rest day
  • Sun – Race day: (see below)
* We’ll incorporate some tapering into this week to ensure that you’re fresh on race day
Sunday is race day.
Make sure you are up early and have your regular pre-race breakfast. Warm up before the race and be confident that the training you have done will get you a good time. Enjoy the day.

Grant’s Intermediate Training Program

Grant Page stretching for the Cranke Hobart Fun Run
This training program is designed for runners who already have a fitness base and are looking to improve on their previous years 5km results.

It’s essentially a watered down version of my own training program. Most of the sessions are 5km race specific.

I usually do a couple of kilometers of jogging and a stretching routine before commencing any training session. For the easy jog days don’t bother warming up, just make sure you stretch afterwards.
Week 1
  • Mon – Slow, long run of 30 minute duration
  • Tue – Hill reps: 5×500 metre hills, use the jog back down the hill as recovery. The hill should not be too steep so that you can’t run up it using your normal running form.
  • Wed – Slow, long run of 30 minute duration
  • Thu – 1Km reps: 3x1km at approximate 5km race pace with a 4 minute easy jog recovery between each rep.
  • Fri – Rest day
  • Sat – 5km tempo run, or possibly a parkrun at Risdon Brook dam. Your tempo speed should be slower than race pace but faster than a jog. For example, if your race pace is 4 minute per kilometre then make your tempo around 4:30 per kilometre.
  • Sun – Slow, long run approximately 40 minutes in duration
Week 2
  • Mon – Slow long run of 30 minute duration
  • Tue – Hill reps: 3x1km hills, jog back recovery
  • Wed – Slow long run of 30 minute duration
  • Thu – 400 metre reps: 2x4x400 metres (2 sets of 4 reps) with 60 seconds recovery between reps and a lap of walking between sets.
  • Fri – Rest day
  • Sat – 5km tempo run or parkrun at Risdon Brook dam.
  • Sun – Slow easy long run of 40 minutes duration
Week 3
  • Mon – Slow long run 30 minutes
  • Tue – Hills: 10×200 metre sprint hills, jog back down recovery
  • Wed – Slow long run 30 minutes
  • Thu – A fartlek session: 8×400 metre reps with a 200 metre jog between each rep. The reps should be slightly faster than your 5km race pace and the 200 metre recovery should be a fast jog (but slow enough to recover). If you finish the reps with an extra 20 metre jog you will end up with 5kms in total and should have a comparable 5km time. This is possibly one of the best 5km specific sessions
  • Fri – rest day
  • Sat – 5km tempo or parkrun
  • Sun – Slow long run 40 minutes
Week 4
  • Mon – Slow long run 30 minutes
  • Tue – 4x1km hills, jog back down recovery
  • Wed – Slow long run 30 minutes
  • Thu -12×400 metres (3 sets of 4×400 reps), 60 seconds between reps and a 400m walk between sets
  • Fri – Rest day
  • Sat – 5 km tempo or parkrun
  • Sun – Slow long run 40 minutes
Week 5
  • Mon – Slow long run 30 minutes
  • Tue – 5×500 metre hills, jog back down recovery
  • Wed – Slow long run 30 minutes
  • Thu – 5x1km reps at slightly faster than race pace with 3 minutes jog recovery between each rep.
  • Fri – Rest day
  • Sat – 5km tempo or parkrun
  • Sun – Slow long run 40 minutes
Week 6*
  • Mon – Slow long run 30 minutes
  • Tues – 2x4x400 metre reps, (2 sets of 4x400m) 60 seconds recovery between reps and a 400m walk between sets
  • Wed– Slow long run 30 minutes
  • Thurs – 10×200 metre sprints, jog 200 metres as recovery. These should not be flat out sprints, but around 85-90% of your top speed
  • Fri – slow 20 minute jog
  • Sat – Rest day
  • Sun – Race day (see below)
* We’ll incorporate some tapering into this week to ensure that you’re fresh on race day
Sunday is race day.
Make sure you are up early and have your regular pre-race breakfast. Warm up before the race and be confident that the training you have done will get you a good time. Enjoy the day.
Disclaimer: We recommend that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

Race Directors

Pete Keenan

0400 129 466

The Hobart Fun Run is a smoke free zone