Fun
Blue Lake
Run
6.8km TRAINING PLAN
Written by: Robin Gorringe
Session 1
Session 2
Session 3
1
Jog/run 30 seconds and then walk/jog
4.30minutes recovery, continue until
you have completed
6 repetitions
Jog/run 100m and walk/jog back – 5
repetitions, walk/jog for 5 minutes
recovery. Repeat
Jog/run 500m then walk/jog 5 minutes.
Repeat
2
Jog/run 60 seconds,
walk/jog 4 minutes recovery
6 repetitions
Jog/run 100m and walk/jog back – 5
repetitions, walk/jog for 5 minutes.
Repeat 2 more times
Jog/run 500m then walk/jog 5 minutes.
Repeat 2 more times
3
Jog/run 90 seconds and then
walk/jog for 3.30minutes
6 repetitions
Jog/run 100m with walk/jog back
recovery – 5 repetitions,
walk/jog for 5 minutes.
Repeat 3 more times
Jog/run 500m then
walk/jog 5 minutes recovery.
Repeat 3 more times.
4
Jog/run 2 minutes and then
walk/jog for 3 minutes
6 repetitions
Jog/run 150m with walk/jog back
recovery – 5 repetitions,
walk/jog for 5 minutes. Repeat
Jog/run 1km then walk/jog 5 minutes, jog/
run 500m then walk/jog 5 minutes
Repeat
5
Jog/run 2.5 minutes and then
walk/jog 2.30 minutes
6 repetitions
Jog/run 150m with walk/jog back
recovery – 5 repetitions, then
walk jog 5 minutes.
Repeat 2 more times
Jog/run 1km then walk/jog 5 minutes, jog/
run 1km then walk/jog 5 minutes, Jog/run
500m then walk/jog 5 minutes, Jog/run 1km
then walk/jog 5 minutes
6
Jog/run 3 minutes and then
walk/jog 2 minutes
6 repetitions
Jog/run 150m with walk/jog back
recovery – 5 repetitions then
walk/jog 5 minutes.
Repeat 3 more times
Jog/run 1km then walk/jog 5 minutes.
Repeat 3 more times
Half way there - Training takes a bit longer now but you are doing really well!
7
Jog/run 4 minutes and then
walk/jog 2 minutes
6 repetitions
Jog/run 200m with walk/jog back
recovery – 5 repetitions, then
walk/jog 5 minutes. Repeat
Jog/run 1.5km then walk/jog 5 minutes,
Jog/run 500m then walk/jog 5 minutes.
Repeat
8
Jog/run 5 minutes and then
walk/jog 2 minutes
6 repetitions
Jog/run 200m with walk/jog back
recovery – 5 repetitions, then
walk/jog 5 minutes.
Repeat 2 more times
Jog/run 1.5km then walk/jog 5 minutes,
Jog/run 1km then walk/jog 5 minutes.
Repeat
9
Jog/run for 8 minutes and then
walk/jog 2 minutes
4 repetitions
Jog/run 200m with walk/jog back
recovery – 5 repetitions, then
walk/jog 5 minutes.
Repeat 3 times
Jog/run 1.5km then walk/jog 5 minutes – 2
repetitions, jog/run 1km then walk/jog 5
minutes, jog/run 1.5km then
walk/jog 5 minutes
10
Jog/run for 10 minutes and then
walk/jog 2 minutes
4 repetitions
Jog/run 150m with walk/jog back
recovery – 5 repetitions then
walk/jog 5 minutes.
Repeat 3 more times
Jog/run 1.5km then walk/jog 5 minutes
Repeat 3 more times
11
Jog/run for 15 minutes then
walk/jog for 5 minutes
3 repetitions
Jog/run 100m with walk/jog back
recovery – 10 repetitions, then walk/jog
5 minutes. Repeat
Jog/run 1km then walk/jog 5 minutes
Repeat 3 more times
12
Jog/run for 15 minutes then
walk/jog for 5 minutes
3 repetitions
Jog/run 100m with walk/jog back
recovery – 5 repetitions, then
walk/jog 5 minutes. Repeat
RACE DAY!
You have done the hard work so relax and
enjoy the event!
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.
Enter Now!
www.bluelakefunrun.com.au