Mingara One are excited to sponsor Run Fest Central Coast on Sunday 26 November at The Entrance.

RunFEST 12 week training program

Hey, I’m Jordan, Mingara One Trainer.

This program is designed for an individual who is a new face to running, up to the intermediate runner who may be looking to either improve their time in a distance or step up to a bigger distance. The greater purpose is for Mingara One Members to have an enjoyable experience and see what they’re capable of. I’ve designed a program for the 5km run, 10km run and 21.1km half marathon. Simply, pick the distance you are training for and follow my recommended focus for each day. Looking forward to hearing about your journey!

Week 1: September 4-10

5km – 2 sessions 15-20 mins (Running), 2 Strength sessions, 1 Yoga Class, 2 rest days.

10km – 2 sessions 15-20 mins (Running), 2 Strength sessions, 1 Yoga Class, 2 rest days.

21.1km – 2 sessions 20-25 mins (Running), 2 Strength sessions, 1 Yoga Class, 2 rest days.

During these run sessions the aim is to move at a slow comfortable pace, a pace where you could hold a conversation with another person. If this pace is painfully slow then you’re doing it right. The aim is to build the aerobic base, by doing this you are setting the foundations for your running goals. It also gives your body time to develop and adapt to the plan.

Week 2: September 11-17

5km – 2 sessions 15-20 mins (Running), 2 Strength sessions, 1 Yoga Class, 2 rest days.

10km – 3 sessions 15-20 mins (Running), 2 Strength sessions, 1 Yoga Class, 1 rest day.

21.1km – 3 sessions 15-20 mins (Running), 2 Strength sessions, 1 Yoga Class, 1 rest day.

During these run sessions the aim is to move at a slow comfortable pace, a pace where you could hold a conversation with another person. If this pace is painfully slow then you’re doing it right. The aim is to build the aerobic base, by doing this you are setting the foundations for your running goals. It also gives your body time to develop and adapt to the plan.

Week 3: September 18-24

5km – 3 sessions 2×15-20 mins 1x 25 mins (Running), 2 Strength sessions, 1 Yoga Class, 1 rest day.

10km – 3 sessions 2×20-25 mins 1x 30 mins (Running), 2 Strength sessions, 1 Yoga Class, 1 rest day.

21.1km – 3 sessions 2×20-25 mins 1 x 30 mins (Running), 2 Strength sessions, 1 Yoga Class, 1 rest day.

During these run sessions the aim is to move at a slow comfortable pace, a pace where you could hold a conversation with another person. If this pace is painfully slow then you’re doing it right. The aim is to build the aerobic base, by doing this you are setting the foundations for your running goals. It also gives your body time to develop and adapt to the plan. The increase to a third run session, is purposeful in increasing weekly distance but still building the aerobic base.

Week 4: September 25 to October 1 |  De-load week

5Km – 2 sessions 1x 20 mins 1x 25mins (Running), 2 Strength sessions, 1 Yoga Class, 2 rest days.

10km – 2 sessions 1x 20 mins 1x 25mins (Running), 2 Strength sessions, 1 Yoga Class, 2 rest days.

21.1km – 2 sessions 1x 20 mins 1x 30 mins (Running), 2 Strength sessions, 1 Yoga Class, 2 rest days.

The purpose of the de-load week is to allow the body to rest and recover. Giving the body the chance to adapt to the prior weeks training load. Take this as an opportunity to continue with the run sessions, building time on your feet and continuing to build the aerobic base.

Week 5: October 2-8

Great news! This week we will be launching classes at The Track. Check back later to our website for specific days and times.

5km – 1 x 30 min speed session (10 min easy pace, 10 min medium to hard, 10 min cool down), 1 x 20 mins and 1 x 30mins (Running)

10km – 1 x 30 min speed session (10 min easy, 15 min medium to hard, 10 min cool down), 1 x 25 min and 1x 40 mins (Running)

21.1km – 1 x 30 min speed session (10 min easy, 15  min medium to hard, 10 min cool down), 1 x 30 min and 1 x 45 mins (Running)

Coming off the de load week the body should be feeling fresh and more adapted to the load built up from the first block of training. The purpose of this week is to continue building and now starting to incorporate a speed session. The other two sessions that are longer should still be paced at an easy effort, continuing the develop the aerobic base.

Week 6: October 9-15

5km – 1 x 40 min intervals (10 min warm up, 1min hard pace followed by 2 min walk 6x, 12 min cool down), 1 x 30 mins,1 x 40 min (These sessions are to be done at an easy pace)

10km – 1 x 40 min intervals (10 min warm up, 1min hard pace followed by 2 min walk 6x, 12 min cool down), 1 x 30 mins, 1 x 45 min (These sessions re to be done at an easy pace)

21.1km – 1 x 40 min intervals (10 min warm up, 1min hard pace followed by 2 min walk 6x, 12 min cool down), 1 x 40 min, 1 x 50 min (These sessions are to be done at an easy pace)

Continuing to build, adding extra time onto these sessions and overall increasing your weekly distances. In these interval sessions we are aiming for a pace above what you would feel comfortable running during the event. Getting comfortable with these harder efforts followed by time to allow the body to recover between each set.

Week 7: October 16-22

5km – 1 x 40 min (30 min easy pace 10 min fast finish), 1 x 30 mins, 1 x 45 mins

10km – 1 x 50 min (40 min easy pace 10 min fast finish), 1 x 35 mins, 1 x 50 mins

21.1km – 1 x 60 min (50 min easy pace 10 min fast finish), 1 x 40 mins, 1 x 60 mins

Continuing to build on the previous two weeks, the distance increasing and focusing heavily on easy pace running, swapping this week’s interval session out with an easy run with fast finish. The purpose is to allow the legs to work at a faster effort while being fatigued. This will help for the race simulating how you may be feeling towards the back half of your event.

Week 8: October 23-29 | De-load week

5km – 1 x 40 min intervals (10 min warm up, 1min hard pace followed by 2 min walk 6x, 12 min cool down), 1 x 30 mins, 1 x 30 min (These sessions are to be done at an easy pace), recovery session (yoga/hydrotherapy pool)

10km – 1 x 40 min intervals (10 min warm up, 1min hard pace followed by 2 min walk 6x, 12 min cool down), 1 x 30 mins, 1 x 30 min (These sessions re to be done at an easy pace), recovery session (yoga/hydrotherapy pool)

21.1km – 1 x 40 min intervals (10 min warm up, 1min hard pace followed by 2 min walk 6x, 12 min cool down), 1 x 30 min, 1 x 40 min (These sessions are to be done at an easy pace), recovery session (yoga/hydrotherapy pool)

This de-load week is another opportunity to allow the body to rest and recover from the previous three weeks of training, while keeping a level of intensity with intervals being incorporated.

This is a great opportunity to attend one of our yoga classes, or a hydrotherapy session in the pool to get your body ready for the final few weeks of training, and race day!

Week 9: October 30 to November 5

5km – 1 x 45 min intervals (10 min warm up, 1:30 min medium to fast pace followed by 2 min walk/jog 6x, 15 min cool down) 1 x 45 mins easy run, 1 x 40 min (30 min easy 10 min fast finish), 1 x 15 min easy run.

10km – 1 x 45 min intervals (10 min warm up, 2 min medium to fast pace followed by 2 min walk/ jog 6x 15 min cool down) 1 x 60 mins easy run, 1 x 75 mins easy run, 1 x 15 min easy run.

21.1km – 1 x 45 min intervals (10 min warm up, 2 min medium to fast pace followed by 2 min walk/jog 6x 15 min cool down) , 1 x 60 mins easy run, 1 x 75 mins easy run, 1 x 15 min easy run.

Week 1o: November 6-12

5km – 1 x 45 min intervals (10 min warm up, 2 min medium to fast pace followed by 2 min walk/ jog 6x 15 min cool down), 1 x 50 min easy run, 1 x 50 min (40 min easy, 10 min fast finish), 1 x 15 min easy run.

10km – 1 x 45 min intervals (10 min warm up, 2 min medium to fast pace followed by 2 min walk/jog 6x 15 min cool down), 1 x 70 min easy run (60 min easy 10 min fast finish), 1 x 90 min easy run, 1 x 15 min easy run.

21.1km – 1 x 45 min intervals (10 min warm up, 2 min medium to fast pace followed by 2 min walk/ jog 6x 15 min cool down), 1 x 75 easy run (60 min easy, 15 min fast finish), 1 x 1 hour 40 min easy run, 1 x 15 min easy run.

Week 11: November 13-19

5km – 1 x 45 min easy (35 min easy, 10 min fast finish), 1 x 40 min easy run, 1 x 30 min run, 1 x 30 min recovery walk.

10 km – 1 x 45 min easy (35 min easy, 10 min fast finish), 1 x 45 easy run, 1 x 30 min easy run, 1 x 30 min recovery walk.

21.1 km – 1 x 45 min easy (35 min easy, 10 min fast finish), 1 x 60 min easy run, 1 x 45 min easy run, 1 x 30 min recovery walk.

Week 12: November 20-26 | RunFEST week

5km – 1 x 30 min easy run, 1 x 15 min shake out run the day before, Race day 26 November!

10 km – 1 x 30 min easy run, 1 x 15 min shake out run the day before, Race day 26 November!

21.1 km – 1 x 30 min easy run, 1 x 15 min shake out run the day before, Race day 26 November!