Cranke supporting fun runs in Hobart

Pagey's Training Tips & Tricks

This year our resident expert and multiple Budget Fun Run winner Grant Page

has provided us with two training programs, one for beginners who may be using the Budget 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’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
Thurs – Rest
Fri – 10 minute jog
Sat – Rest
Sun – 10 minute jog

Week 2

Mon – 15 minute jog
Tues – Rest
Wed – 15 minute jog
Thurs – Rest
Fri – 15 minute jog
Sat – Rest
Sun – 15 minute jog

Week 3

Mon – 20 minute jog
Tues – Rest
Wed – 20 minute jog
Thurs – 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
WedRest
Thurs -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
Thurs -4 x 400m fast run, with 3-4 minutes rest between each
Fri – Rest
Sat – 15 minute jog
Sun – 20 minute jog

Week 6

We’ll incorporate some tapering into this week to ensure that you’re fresh on race day

Mon – 10 minute jog
Tues – 5 x 200 m sprint, with 2 minute rest between each
Wed– 10 minute jog
ThursRest
Fri – 10 minute jog
Sat – Rest day
Sun – Race day: (see below)

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

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

Tues – 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

Thurs – 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

Tues – Hill reps: 3x1km hills, jog back recovery

Wed – Slow long run of 30 minute duration

Thurs – 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

Tues – Hills: 10×200 metre sprint hills, jog back down recovery

Wed – Slow long run 30 minutes

Thurs – 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

Thurs -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

Tues – 5×500 metre hills, jog back down recovery

Wed – Slow long run 30 minutes

Thurs – 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

We’ll incorporate some tapering into this week to ensure that you’re fresh on race day

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)

Sunday is race day.

On this 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.