CIGNA ROUND THE BAYS 2017
TRAINING PLAN
10k
10k
TRAINING PLAN
RU L E S
• The BLUE are most important
• Aim to do in the order written
• If you can’t, you CAN move sessions around
• DON’T put two blue sessions next to each other
T IPS
The strength sessions are important for your core/leg strength. There are two class options but if you cant fit it in that
day, then switch with another blue session. Strength sessions are important to be able to produce power – and the added
bonus of revving your metabolism to shed more body fat while you are sitting at your desk during the day.
SESS IONS
RU N
GYM
RES T
10k
12
W EEK S TO G O
MON
TUE
WEDS
THURS
FRI
SAT
SUN
REST
RUN
REST
GYM
REST
RUN
GYM
Optional Les Mills
BODYBALANCE
or Les Mills YOGA
class at Les Mills
to stretch out
those limbs. You
may not feel the
need today, but
you will in a few
weeks time. Create
the habit early!
30 mins
Easy,
conversational
pace (option to run
4min, walk 1min
if you are just
beginning).
Optional lunch
time walk in the
sun to get the
Vitamin D in and
the good vibes
flowing.
Les Mills
BODYPUMP or
Les Mills CXWORX.
Having a strong
core means you
can produce
more power when
running and you’ll
reduce your risk of
injury.
40 mins
Easy
conversational
pace (option to run
4min, walk 1min
if you are just
beginning).
Extra Les Mills
class of choice.
It’s important to
move your body in
all sorts of angles
and directions,
and to take the
load off pounding
the legs in running
but still get a good
workout. Check
out BODYJAM,
BODYCOMBAT,
RPM or
BODYBALANCE.
10k
11
W EEK S TO G O
MON
TUE
WEDS
THURS
FRI
SAT
SUN
REST
RUN
GYM
GYM
REST
RUN
RUN
BODYBALANCE or
YOGA if you feel
like doing some
extra stretching.
Or just head along
to the gym and
get on the foam
rollers on Level 2
or Level 4. Have a
good long stretch.
You can book a
stretch “Explorer”
with our Gym
Instructors for
free!
40 mins
Easy, but include
one hill (option to
run 7mins, walk
1min if you are
just beginning).
Extra Les Mills
Class of Choice.
It’s important to
move your body in
all sorts of angles
and directions,
and to take the
load off pounding
the legs in running
but still get a good
workout. Check out
BODYJAM, BODY
COMBAT, RPM or
BODYBALANCE.
Les Mills
BODYPUMP or Les
Mills CXWORX.
Having a strong
core means you
can produce
more power when
running and you’ll
reduce your risk of
injury.
45 mins
30 mins
Easy
conversational
pace (option to
run 8mins, walk
1min if you are
just beginning).
Remember to
stretch or go join
in with the Body
Balance crew after
– you’ll be running
again tomorrow
so you’ll thank me
then.
30 minutes easy
conversational
pace.
Conversational
pace is all about
teaching your body
to run efficiently.
Don’t head out at a
sprint pace!
10k
10
W EEK S TO G O
MON
TUE
WEDS
THURS
FRI
SAT
SUN
GYM
REST
RUN
REST
GYM
RUN
RUN
Les Mills
BODYPUMP or Les
Mills CXWORX.
If classes aren’t
your thing, get a
gym instructor to
show you a core
“explorer”. Or
grab a PT session
and get a core
programme made
just for you!
45 mins
Including 2 x hill
repeat of 5mins.
Run up with a
bit of effort, and
jog easily back to
the bottom. Don’t
run so hard that
you can’t make it
to the end of the
5mins up.
BODYBALANCE/
YOGA/extra
stretching.
Remember you
can book a stretch
“Explorer”
with our Gym
Instructors for
free!
30 mins
50 mins
Easy
conversational
pace.
Easy pace (option
to run 9mins, walk
1min if you are
just beginning).
Stretching should
be a habit by now
– don’t neglect
those tissues!
10k
9
W EEK S TO G O - (Rec over y week)
Try to keep active this week, but dial down the intensity and volume.
MON
TUES
WEDS
THURS
FRI
SAT
SUN
REST
RUN
REST
GYM
REST
RUN
GYM
This doesn’t mean
do nothing at all
– you can go for
a walk, do some
stretching, wash
the car, mow the
lawns. Keep active
– but nothing
structured. Enjoy
being able to
move and having a
healthy body.
20 mins
Easy.
Les Mills
BODYPUMP or Les
Mills CX WORX
30 mins
Easy pace.
Stretch after.
Les Mills
BODYBALANCE.
10k
8
W EEK S TO G O
You are 4 weeks into your programme so you should aim to commit to 4 training sessions a week.
MON
TUES
WEDS
THURS
FRI
SAT
SUN
GYM
REST
RUN
REST
RUN
GYM
RUN
Les Mills
BODYPUMP or Les
Mills CXWORX –
don’t neglect your
strength work.
Classes can be fun
but if they don’t
fit your timetable,
there are other
options for you at
Les Mills.
30 mins
Including 2 x hill
repeats of 5 mins.
Run up with a bit
of effort, and jog
easily back to the
bottom. Grab a
friend to make it
more fun!
25 mins
Including 6 x
30sec’s of faster
running. Have
2mins easy
between each
effort.
The weekends are
a great time to get
an extra workout
in – and there
are awesome
fun classes all
day on Saturday.
Jump into a class
– something
different like an
Impact Boxing
Class.
35 mins
Easy pace (option
to run 3mins, walk
1min if you are
just beginning).
Stretching should
be a habit by now
– don’t neglect
those tissues!
10k
7
W EEK S TO G O
MON
TUES
WEDS
THURS
FRI
SAT
SUN
REST
RUN
GYM
GYM
REST
RUN
RUN
45 mins
Including 3 x hill
repeats of 5mins.
Run up with a bit
of effort, and jog
easily back to the
bottom. Grab a
friend to make it
more fun!
Les Mills
BODYBALANCE
or Les Mills YOGA
Les Mills
BODYPUMP or Les
Mills CXWORX –
don’t neglect your
strength work.
Classes can be fun
but if they don’t
fit your timetable,
there are other
options for you at
Les Mills.
40 mins
55 mins
Including
6x30sec’s of
faster running.
Have 2mins easy
between each
effort.
Easy pace
(option to run
10mins, walk
1min if you are
just beginning).
Stretch and core
work or CXWORX
class.
10k
6
W EEK S TO G O
MON
TUES
WEDS
THURS
FRI
SAT
SUN
GYM
RUN
REST
RUN
REST
RUN
RUN
Les Mills
BODYBALANCE or
Les Mills YOGA
30 mins
Including 3 x 3
min fast bits. Aim
to get faster over
each one – not
slower. These are
great to do on a
treadmill as you
can set a pace and
stick to it! Hit a
Les Mills CX WORX
class after.
30 mins
Including 2 x hill
repeats of 8mins.
Run up with a bit
of effort, and jog
easily back to the
bottom.
30 mins
45 mins
Easy run – OR go
for a 30 min hilly
walk.
Easy pace. Stretch
after your run.
Grab a foam roller
at the gym and get
stuck into those
muscles.
10k
5
W EEK S TO G O - (Rec over y week)
MON
TUES
WEDS
THURS
FRI
SAT
SUN
REST
GYM
RUN
REST
GYM
REST
RUN
Les Mills
BODYBALANCE or
Les Mills YOGA
30 mins
Easy pace.
Stretch after your
run. Grab a foam
roller at the gym
and get stuck into
those muscles.
Get to a fun cardio
class at the gym
today – grab some
friends and hit
rpm for a “group
training ride”.
30 mins
Easy pace. Stretch
after your run.
Grab a foam roller
at the gym and get
stuck into those
muscles.
10k
4
W EEK S TO G O
MON
TUES
WEDS
THURS
FRI
SAT
SUN
REST
RUN
GYM
RUN
REST
RUN
RUN
Including 4 x 4
min fast bits. Aim
to get faster over
each one – not
slower. These are
great to do on a
treadmill as you
can set a pace and
stick to it!
Les Mills
BODYPUMP or
Les Mills CXWORX
class at the gym.
As we get closer
to race day, we
will cut down the
weights – but until
then, they are a
great addition to
your programme.
Set up the
treadmill
on random
programme, for 30
– 40 mins and run
building intensity
toward the end.
Streth
40 mins
40 mins
30 mins
Easy
run including
6 x 30sec fast bits
with 2min
recovery between
each –
OR go for a
30 min hilly walk.
60 mins
Easy pace. Stretch
and core work.
10k
3
W EEK S TO G O
MON
TUES
WEDS
THURS
FRI
SAT
SUN
GYM
RUN
RUN
REST
RUN
GYM
RUN
Including 4 x 4min
fast bits. Aim to
get faster over
each one ,not
slower. These are
great to do on a
treadmill as you
can set a pace and
stick to it!
Les Mills
BODYBALANCE
or Les Mills YOGA
class – or grab
that foam roller
and stretch and
roll.
Les Mills CXWORX
or Les Mills
BODYPUMP or
your weights
session from the
Gym Instructor
or your PT
session.
30 mins
Easy jog
45 mins
Include 10mins at
goal race effort.
This 10mins will
feel reasonably
difficult but not an
all out effort.
45 mins
70 mins
Easy pace. Stretch
and core work.
10k
2
W EEK S TO G O
MON
TUES
WEDS
THURS
FRI
SAT
SUN
REST
RUN
GYM
RUN
GYM
RUN
RUN
Include 15mins at
goal race effort.
This 15mins will
feel reasonably
difficult but not an
all out effort.
Les Mills
BODYBALANCE
Including 3 x 5 min
fast with 5mins
recovery between
each. Aim to get
faster over each
one, not slower.
These are great to
do on a treadmill
as you can set a
pace and stick to
it!
Les Mills
BODYPUMP or Les
Mills CXWORX –
this is your last
chance to get a
weights class in
so make the most
of it!
60 mins
50 mins
40 mins
Very very easy.
This is not the
time to be running
fast. Imagine that
you’re running so
your grandmother
can beat you.
50 mins
Easy pace. Build
your intensity over
the last 10mins.
Stretch and
10k
1
W EEK S TO G O - (Taper)
MON
TUES
WEDS
THURS
FRI
SAT
REST
RUN
REST
RUN
REST
RUN
40 mins
40 mins
Streth
Include 10mins
at effort. This
10mins will
feel reasonably
difficult but not an
all out effort.
15 mins
Streth
Including 4x
2min fast bits.
Aim to get faster
over each one –
not slower.
These are great
to do on a
treadmill as you
can set a pace
and stick to it!
Easy
jog with 4 x 30sec
fast bits. The
rest is very very
easy.
SUN
RACE
DAY
Good Luck!
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