Fun
Blue Lake
Run
3.2km TRAINING PLAN
Written by: Robin Gorringe
Training Plan Notes
You should always consult a/your doctor before starting a
training program involving physical exertion. Each session
should be preceded by a WARM UP (walk or jog and then
stretch) and followed by a COOL DOWN (walk or jog and
then stretch). Depending on your fitness level you will either
jog or run on the harder bits and walk or jog the recoveries.
Session 1
Session 2
Session 3
1
Walk and/or jog/
run for
10 minutes
Jog/run 100m with 2
minute walk/jog recovery
5 repetitions
Walk and/or jog/run for
5 minutes, walk/jog for 5
minutes. Repeat
2
Walk and/or jog/
run for
11 minutes
Jog/run 100m with 2
minute walk/jog recovery
6 repetitions
Fast walk and/or jog/run for
6 minutes, slow walk jog for
6 minutes - Repeat
3
Walk and/or jog/
run for
12 minutes
Jog/run for 100m with 2
minutes walk/jog recovery
7 repetitions
Fast walk and/or jog/run for
7 minutes, slow walk/jog for
7 minutes. Repeat
4
Walk and/or jog/
run for
14 minutes
Jog/run 100m with 2
minutes walk/jog recovery
8 repetitions
Fast walk and or jog/run for
8 minutes, slow walk/jog for
8 minutes Repeat
5
Walk and/or jog/
run for
16 minutes
Jog/run 100m with 2
minutes walk/jog recovery
9 repetitions
Fast walk and/or jog/run for
9 minutes, slow walk/jog
for 9 minutes. Repeat
6
Walk and/or jog/
run for
18 minutes
Jog/run 100m with 2
minutes, walk/jog recovery
10 repetitions
Fast walk and/or jog/run for
10 minutes, slow walk/jog
for 10 minutes. Repeat
7
Walk and/or jog/
run for
21 minutes
Jog/run 200m with 2
minutes walk/jog recovery
5 repetitions
Fast walk and/or jog/run for
11 minutes, slow walk/jog
for 11 minutes. Repeat
8
Walk and/or jog/
run for
24 minutes
Jog/run 200m with 2
minutes walk/jog recovery
6 repetitions
Fast walk and/or jog/run for
12 minutes, slow walk/jog
for 12 minutes. Repeat
9
Walk and/or jog/
run for
27 minutes
Jog/run 200m with 2
minutes walk/jog recovery
7 repetitions
Fast walk and/or jog/run for
13 minutes, slow walk/jog
for 13 minutes Repeat
10
Walk and/or jog/
run for
30 minutes
Jog/run for 200m with 2
minutes walk/jog recovery
8 repetitions
Fast walk and/or jog/run for
14 minutes, slow walk/jog
for 14 minutes – Repeat
11
Walk and/or jog/
run for
34 minutes
Jog/run for 200m with 2
minute walk/jog recovery
9 repetitions
Fast walk and or jog/run for
15 minutes, slow walk/jog
for 15 minutes. Repeat
12
Walk and/or jog/
run for
38 minutes
Jog/run for 200m with 2
minute walk/jog recovery
5 repetitions
Walk/jog 5 minutes. Jog/
run for 200m with 2
minute walk/jog recovery
5 repetitions
RACE DAY!
The Course
Enter Now!
You have done the hard
work so relax and enjoy
the event!
www.bluelakefunrun.com.au