The Perth Mint Gallipoli Run 2017 training guide (6 weeks)

The Front Runner team are very pleased to welcome you to our six week training journey towards The Perth Mint Gallipoli Run 2017. The eight kilometre race distance has become an annual challenge for many Perth runners, whilst the four kilometre distance provides the perfect stepping stone for those looking to build their fitness through running.

This six week training program will aim to progressively build up your capacity towards the eight or four kilometre goal. By committing to the training and enjoying the community atmosphere on race day, we trust that throughout the next six weeks you will have built a platform to improve towards your individual fitness goals, all whilst having fun. Make sure you check in each week to get your weekly training schedule as well as specialist advice to help take your running to the next level and beat your best.

This week we introduce some basic training principles and test your current fitness. Next week we will introduce you to your individual training zones.

 


 

About Ben Green

Ben Green is the Coaching Manager at Front Runner Sports. He holds an Honours degree in running biomechanics and is a Level 4 Coach qualified with the IAAF in Middle and Long Distance. He assists runners of all ages and abilities to beat their best. For further information, please visit www.frontrunnersports.com.au 

 


 

Week one

 Four kilometresEight kilometres  
Session 1 (Tuesday) Threshold
10min walk OR jog; 12min Run Test; 5min walk/jog 10-15min jog; 12min Run Test; 10min jog
Session 2 (Thursday) Hills
10min walk OR jog; 20min of walk/run over hilly terrain; 5min walk/jog
10-15min jog; 20min run over hilly terrain; 10min jog
Session 3 (Saturday) Endurance
30min; Alternate 4min jog/1min walk x 6 over variable surfaces
35min continuous run over variable surfaces

To assist your training build up, we recommend performing a 12min run test in week one. This is a simple test of how far you can run in 12min and helps to provide some objective pace targets for each session. Pick a flat area where you can keep your pace strong and consistent. Note down the distance you covered in 12min and tune in next week to get your personal training zones for the rest of the training program.

For advanced runners keen to beat their best, we recommend a more personal approach to your training. Please email admin@frontrunnersports.com.au.

For further information, including group training and blogs please visit our website: www.frontrunnersports.com.au 
Enter now at www.waathletics.org.au.


Week two

Well done on completing week one of your training plan - we trust you enjoyed the variety and structure of the training! The primary goal of this week’s training is to maintain the training routine you established last week. Missing days of training is one of the biggest factors that will prevent you from achieving your goal. So even if you can’t get out for the specific session below, aim to get out for a walk/jog/run for 30min to help your body stay in it’s training routine.

With our basic training structure introduced last week, we will now introduce you to your individual training zones. Two terms we want you to become familiar with are “threshold” and “steady” paces. To objectively establish these pace zones, we use your 12min run test from week one. Simply head to our Front Runner pace calculator online and plug in the distance you covered (in metres) from last week’s 12min run test. The calculator will then tell you your target “threshold” and “steady” paces to hit during your training sessions. We will be using your threshold pace each Tuesday to get your heart fit and your endurance pace on both Thursday and Saturday to get your legs strong. 

Next week we will introduce you to performance footwear options and discuss how they can improve your race day performance and reduce your risk of injury as your training increases towards the fun run.

For full race day information and entry, please visit www.waathletics.org.au


Four kilometresEight kilometres
Session 1 (Tuesday) Threshold
10min walk OR jog; 4 x 5min @ Threshold with 2min walk recv; 5min walk/jog10-15min jog; 5 x 5min @ Threshold with 90s walk/jog recv; 10min jog
Session 2 (Thursday) Hills
10min walk OR jog; 20min walk/run over hilly terrain; 5min walk/jog
10-15min jog; 25min run over hilly terrain; 10min jog
Session 3 (Saturday) Steady Endurance
30min; Alternate 4min jog/1min walk x 6 over variable surfaces
40min continuous run over variable surfaces
For further information, including group training and blogs please visit our website: www.frontrunnersports.com.au OR email admin@frontrunnersports.com.au.

 


 

Week three

Well done on depositing another week of training – it all counts when we go to withdraw on race day. The primary goal of this week’s training is to build on our weekly training structure with subtle increases in training volume whilst continuing to work to our individual training pace zones. With our training zones introduced last week, we will now introduce you to performance footwear to help maximise racing performance and reduce injury risk during training through variation.  In the picture below, we can see how the three categories of footwear relate to our training zones.

Many of you will already be training in Volume Trainers, so the introduction of lightweight trainers (lighter, lower and more flexible shoes) can be implemented in our weekly threshold session on Tuesday. This will assist in maximising training performance and conditioning your legs to wear these shoes on race day. Relative to your Volume Trainers, Lightweight Trainers take load away from the hip/knee and load up the elastic tissues of the foot and ankle, helping to maximise performance on faster training days and spread out the increasing training load. Make sure you visit your local speciality running store for expert advice on what Lightweight Trainers will be best for you. 

For further training information, please visit our website: www.frontrunnersports.com.au OR email admin@frontrunnersports.com.au and for full race day information, please visit www.waathletics.org.au.


Four kilometresEight kilometres
Session 1 (Tuesday) Threshold
10min walk OR jog; 3 x 7min @ Threshold with 3min walk recv; 5min walk/jog
10-15min jog; 3 x 8min @ Threshold with 2min walk/jog recv; 10min jog
Session 2 (Thursday) Hills
10min walk OR jog; 25min of walk/run over hilly terrain; 5min walk/jog
10-15min jog; 30min run over hilly terrain; 10min jog
Session 3 (Saturday) Steady Endurance
35min; Alternate 6min jog/1min walk x 5 over variable surfaces
45min continuous run over variable surfaces


Week four

With another week of training in the bank, we move over the halfway mark of the training course! Our next two weeks of training will be our highest volume weeks (where you will cover the most distance), before dropping the training load and peaking over the final seven days. So keep focussed and consistent on your training over the coming 14 days to ensure you are in the best shape to achieve your goal come April 23rd. 

With the hilly nature of the Kings Park course, you would have noticed a specific hill run each week. This is crucial to ensure the body is conditioned to the increased muscular demand that the hills will place on your legs on race day.  Think of hill running (both up AND down) as running specific strength training. You have to recruit more muscular power to overcome gravity and get up the hill as well as deal with an increased impact down the hill. Regularly exposing yourself to hills in training will help assist in developing the strength required in your legs to demonstrate your fitness on race day. 

Make sure you tune in next week for some race specific workouts to align you physically and mentally to your goal.

For further training information, please visit our website: www.frontrunnersports.com.au OR email admin@frontrunnersports.com.au and for full race day information, please visit www.waathletics.org.au


Four kilometresEight kilometres
Session 1 (Tuesday) Threshold
10min walk OR jog; 2 x 10min @ Threshold with 3min walk recv; 5min walk/jog
10-15min jog; 2 x 12min @ Threshold with 2min walk/jog recv; 10min jog
Session 2 (Thursday) Hills
10min walk OR jog; 25min of walk/run over hilly terrain; 5min walk/jog
10-15min jog; 40min run over hilly terrain; 10min jog
Session 3 (Saturday) Steady Endurance
30min; Continuous run over variable surfaces
50min continuous run over variable surfaces


Week five

With only two weeks of training to go before race day, we begin to get race specific in our preparation this week. A consistent routine and gradual progression in training to this point has contributed to a strong fitness base that we will look to sharpen. A race specific training phase is all about using the fitness you have built in a way that is specific to your event. Our goal is to mentally and physically align the training with our race day goal. If you haven’t already, make sure you have an objective goal to work towards on race day that will provide focus and perspective to your training over the next two weeks.

As race day approaches, make sure you are maximising your recovery between training sessions. Recovery can be maximised by following the analogy below:

  • Training = Planting the seed
  • Eating and Drinking = Fertilising the garden
  • Sleeping = Growing the garden

The take home message; your fitness WON’T improve unless you sleep (where training stress is turned to adaptation). Aim to sleep MORE this week than the last few weeks (naps included!). Be sure to tune in next week for some advice on how to peak for the race! 

For further training information, please visit our website: www.frontrunnersports.com.au OR email admin@frontrunnersports.com.au and for full race day information, please visit www.waathletics.org.au.


Four kilometres
Eight kilometres
Session 1 (Tuesday) Threshold
10min walk OR jog; 1 x 15min @ Threshold; 5min walk/jog
10-15min jog; 1 x 20min @ Threshold; 10min jog
Session 2 (Thursday) Hills
10min walk OR jog; 6 x 2min uphill efforts with 3min jog down recovery back to start point; 5min walk/jog
10-15min jog; 8 x 2min uphill efforts with 3min jog down recovery back to start point 10min jog
Session 3 (Saturday) Steady Endurance
30min; Continuous run over variable surfaces
50min continuous run over variable surfaces


Week six

Race week is here… well done to all our followers for getting to our final week of training! We trust it has been an enjoyable training process with some great personal improvements in your fitness along the way. As our goal race approaches this Sunday, I’m sure there are a mixture of nerves and excitement! This week is all about keeping our routine stable whilst gradually building our recovery/work ratio.

It is very common to feel nervous about your preparation and try to “cram” in extra training. The best advice we can give is to not change anything this week that results in you doing more than you normally would. The scheduled training sessions will keep you going until the race and you can use the lighter loads in combination with the Saturday rest day to feel good to go on Sunday. In combination with your lighter training, ensure you aim to keep your sleep hours high this week to aid the recovery process.

For some Gallipoli specific race tips to maximise your performance on Sunday, please see below:

  • Stay controlled up the hills and build your tempo gradually over the downhill sections, avoiding any rapid changes in pace.
  • Stick to your pre run nutrition plan that you know works for you. Remember to not try anything new on race day!
  • Give a shout out to your running buddies on course - it’s a good feeling both ways!

All the very best to everyone taking on the four or eight kilometre challenge!

For further training information, please visit our website: www.frontrunnersports.com.au OR email admin@frontrunnersports.com.au and for full race day information, please visit www.waathletics.org.au.


Four kilometres
Eight kilometres
Session 1 (Tuesday) Threshold10min walk OR jog; 1 x 12min @ Threshold; 5min walk/jog
10min jog; 1 x 15min @ Threshold; 10min jog
Session 2 (Thursday) Hills10min walk OR jog; 8 x 1min uphill efforts with 2min jog down recovery back to start point; 5min walk/jog
10min jog; 10 x 1min uphill efforts with 2min jog down recovery back to start point 10min jog
Session 3 (Sunday) RACE DAYPerth Mint Gallipoli Fun Run – 4km
Perth Mint Gallipoli Fun Run – 8km

 

Four kilometresEight kilometres  
Four kilometresEight kilometres