Inspire Motion Training Program - Inspire Motion #PMRF2021 Greater Port Macquarie Treble Breakwall Buster - Port Macquarie and Forster ...
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Greater State Property
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The program also incorporates an activation program (to wake up those muscles that like to sleep a lot), a strength program 2 x per week
and a stretching/foam roller at least 2 x per week (preferably more). For those running for the first time at the distance or a relative beginner
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The Inspire Motion Team cannot wait to be on this journey with you. Mel Cockshutt is a runner and triathlete and coach for 25 years. She
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loves all athletes to master the art of running and will be helping you over the next 16 weeks through tips and tricks to achieve your goal.
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(@inspiremotionIM)
(@inspiremotionIM)
(@inspiremotionIM)ororor
Twitter
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(@CoachMelC)
(@CoachMelC)
(@CoachMelC)
for
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great
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Hi!
Hi!
Hi!
Sarah and Leah are Physiotherapists in Port Macquarie. They want to prevent injuries so you don’t have to come and see them! They have
developed the Strength and Activation Program so you become a strong/resilient runner and reduce your chance of injury. They will also be
stretching with you and providing information about common running injury prevention and/or treatment.
We want you to get to the Port Macquarie Running Festival Start Line in the best shape (Mentally and Physically) you can be. We love
running and we cant wait to run with you in March!
Follow us on Instagram (Inspire.Motion), Facebook (@inspiremotionIM) or Twitter (@CoachMelC) for great tips/inspiration or just to say Hi!
Inspire.Motion
inspiremotionIM
@CoachMelCWeek 1 (2:45)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Setting your goals Run Tempo Easy Run Long Run
Other Running Running Running
Setting your goals: Warm up 10min Activation Exercises Warm up 10min
What is your goal for the Port Activation Exercises 30min Easy Run. Just go and Activation Exercises
Macquarie Running Festival? 3km @ Time Goal min/km plus have fun. Run in your 6km @ Time Goal min/km plus
- A Time Goal 15sec or Tough to hold a favourite run place! 40sec or at a pace where you
- Running the Whole Way Goal conversation but you can do it 00h:30m can comfortably hold a
- Achieve the distance for the (with some talk breaks). conversation.
Strength Session
first time Cool Down 10min Cool Down 10min
Strength
- A Run/Walk Strategy 00h:45m 01h:00m
Activation Exercises to warm
Stretch/Yoga/Foam Roller up
Write it down and refer back to
Core Strength Workout
it for both motivation and
15 mins Legs:
focus for the sessions during
Yoga/stretching/Foam Roller Wall Sit 30sec
the next 16 weeks.
00h:15m 1 Legged Squats (10 each Leg)
00h:00m
Bridge (20)
Learning about your Clams (15 each side)
pace/perceived effort
Other Core/Trunk Stability (45sec
It is important to understand each one rolling them through
your pace per km and/or your straight away)
perceived effort to maximise Bicycle Legs, Side Plank, Front
the training, reduce your Plank, Side Plank, Leg Lowers
chance of injury, maximise
your recovery between Back
sessions and maximise the fun Superman (15), Cat/Camel
factor (as ultimately this is what (10), Cobras (10)
we are doing this for!)
Stability
For the rest of 2018 your Standing with eyes closed
training guidelines are: (even through your feet) 30sec
Standing with 1 leg turn head
You will have a Long Run: You side to side (Eyes Closed) (16)
can hold a conversation the Standing with eyes closed and
whole time with someone. Or it have a small weight and arm
is your Race Time Goal km/hr raises (16)
plus 40sec
You will have a Tempo Run: 00h:15m
You can talk but need to have
a break from conversing to
have a few deep breaths. You
have to concentrate to hold a
conversation. Or it is your Race
Time Goal km/hr plus 15sec
You will have an interval
workout: You cant talk as you
are concentrating on keeping
your breathing under control.
Or it is your Race Time Goal
less 10sec/km.
Other Runs: Easy. Could talk all
day. Just run and smile!
00h:00mWeek 2 (3:15)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Strength Session Run Intervals Run Tempo Strength Session Long Run: Goal Reflection
Strength Running Running Strength Running
Activation Exercises to warm Warm up 10min Warm up 10min Activation Exercises to warm Warm up 10min
up Activation Exercises Activation Exercises up Activation Exercises
Strength Workout 7x400s @ Time Goal min/km 2km @ Time Goal min/km plus Strength Workout 5km @ what you want to
Legs: less 10sec or really cant hold a 15sec or Tough to hold a Legs: do/feel like on race day.
Wall Sit 30sec conversation as you have to conversation but you can do it Wall Sit 30sec Cool Down 10min
1 Legged Squats (10 each Leg) concentrate to control your (with some talk breaks). 1 Legged Squats (10 each Leg)
Bridge (20) breathing. 60sec rest in Cool Down 10min Bridge (20) Review if you are on target for
Clams (15 each side) between. 00h:30m Clams (15 each side) your goal. If not, reflect why?
Cool Down 10min 01h:00m
Stretch/Yoga/Foam Roller
Core/Trunk Stability (45sec 00h:45m Core/Trunk Stability (45sec
Core
each one rolling them through each one rolling them through
Stretch/Yoga/Foam Roller 15 mins
straight away) straight away)
Core Yoga/stretching/Foam Roller
Bicycle Legs, Side Plank, Front Bicycle Legs, Side Plank, Front
15 mins 00h:15m
Plank, Side Plank, Leg Lowers Plank, Side Plank, Leg Lowers
Yoga/stretching/Foam Roller
00h:15m
Back Back
Superman (15), Cat/Camel (10), Superman (15), Cat/Camel
Cobras (10) (10), Cobras (10)
Stability Stability
Standing with eyes closed Standing with eyes closed
(even through your feet) 30sec (even through your feet) 30sec
Standing with 1 leg turn head Standing with 1 leg turn head
side to side (Eyes Closed) (16) side to side (Eyes Closed) (16)
Standing with eyes closed and Standing with eyes closed and
have a small weight and arm have a small weight and arm
raises (16) raises (16)
00h:15m 00h:15mWeek 3 (4:30)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Strength Session Run Intervals Optional: Easy Run or Cross Run Tempo Strength Session Long Run
Strength Running Training Running Strength Running
Activation Exercises to warm Warm up 10min Running Warm up 10min Activation Exercises to warm Warm up 10min
up Activation Exercises Activation Exercises Activation Exercises up Activation Exercises
Strength Workout 4x800m @ Time Goal min/km 30min Easy Run. Just go and 6km @ Time Goal min/km plus Strength Workout 10km @ Time Goal min/km
Legs: less 10sec or really cant hold a have fun. Run in your 15sec or Tough to hold a Legs: plus 40sec or at a pace where
Wall Sit 30sec conversation as you have to favourite run place! conversation but you can do it Wall Sit 30sec you can comfortably hold a
1 Legged Squats (10 each Leg) concentrate to control your (with some talk breaks). 1 Legged Squats (10 each Leg) conversation.
Bridge (20) breathing. 50sec rest in You can also choose Cycling or Cool Down 10min Bridge (20) Cool Down 10min
Clams (15 each side) between. Water Running, Walk on the 01h:00m Clams (15 each side) 01h:10m
Cool Down 10min Trails or Swimming as an
Stretch/Yoga/Foam Roller
Core/Trunk Stability (45sec 00h:50m alternative cardio workout Core/Trunk Stability (45sec
Core
each one rolling them through 00h:30m each one rolling them through
Stretch/Yoga/Foam Roller 15 mins
straight away) straight away)
Core Yoga/stretching/Foam Roller
Bicycle Legs, Side Plank, Front Bicycle Legs, Side Plank, Front
15 mins 00h:15m
Plank, Side Plank, Leg Lowers Plank, Side Plank, Leg Lowers
Yoga/stretching/Foam Roller
00h:15m
Back Back
Superman (15), Cat/Camel (10), Superman (15), Cat/Camel
Cobras (10) (10), Cobras (10)
Stability Stability
Standing with eyes closed Standing with eyes closed
(even through your feet) 30sec (even through your feet) 30sec
Standing with 1 leg turn head Standing with 1 leg turn head
side to side (Eyes Closed) (16) side to side (Eyes Closed) (16)
Standing with eyes closed and Standing with eyes closed and
have a small weight and arm have a small weight and arm
raises (16) raises (16)
00h:15m 00h:15mWeek 4 (5:20)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Strength Session Run Intervals Optional: Easy Run or Cross Run Tempo Optional: Easy Run or Cross Long Run
Strength Running Training Running Training Running
Activation Exercises to warm Warm up 10min Running Warm up 10min Running Warm up 10min
up Activation Exercises Activation Exercises Activation Exercises Activation Exercises Activation Exercises
Strength Workout 10x400s @ Time Goal min/km 30min Easy Run. Just go and 7km @ Time Goal min/km plus 30min Easy Run. Just go and 12km @ Time Goal min/km
Legs: less 10sec or really cant hold a have fun. Run in your 15sec or Tough to hold a have fun. Run in your plus 40sec or at a pace where
Wall Sit 30sec conversation as you have to favourite run place! conversation but you can do it favourite run place! you can comfortably hold a
1 Legged Squats (10 each Leg) concentrate to control your (with some talk breaks). conversation.
Bridge (20) breathing. 60sec rest in You can also choose Cycling or Cool Down 10min You can also choose Cycling or Cool Down 10min
Clams (15 each side) between. Water Running, Walk on the 00h:50m Water Running, Walk on the
Cool Down 10min Trails or Swimming as an Trails or Swimming as an *We recommend you do 20%
Stretch/Yoga/Foam Roller
Core/Trunk Stability (45sec 00h:50m alternative cardio workout alternative cardio workout less of the distance if this is
Core
each one rolling them through 00h:30m 00h:30m your first time at this distance
Stretch/Yoga/Foam Roller 15 mins
straight away) or if you have a injury that
Core Yoga/stretching/Foam Roller Strength Session
Bicycle Legs, Side Plank, Front keeps reoccurring.
15 mins 00h:15m Strength
Plank, Side Plank, Leg Lowers 01h:40m
Yoga/stretching/Foam Roller Activation Exercises to warm
00h:15m up
Back
Strength Workout
Superman (15), Cat/Camel (10),
Legs:
Cobras (10)
Wall Sit 30sec
1 Legged Squats (10 each Leg)
Stability
Bridge (20)
Standing with eyes closed
Clams (15 each side)
(even through your feet) 30sec
Standing with 1 leg turn head
Core/Trunk Stability (45sec
side to side (Eyes Closed) (16)
each one rolling them through
Standing with eyes closed and
straight away)
have a small weight and arm
Bicycle Legs, Side Plank, Front
raises (16)
Plank, Side Plank, Leg Lowers
00h:15m
Back
Superman (15), Cat/Camel
(10), Cobras (10)
Stability
Standing with eyes closed
(even through your feet) 30sec
Standing with 1 leg turn head
side to side (Eyes Closed) (16)
Standing with eyes closed and
have a small weight and arm
raises (16)
00h:15mWeek 5 (5:40)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Strength Session MERRY CHRISTMAS! Run Intervals Optional: Easy Run or Cross Run Tempo Optional: Easy Run or Cross Long Run
Strength Running Running Training Running Training Running
Activation Exercises to warm MERRY CHRISTMAS! Warm up 10min Running Warm up 10min Running Warm up 10min
up 00h:00m Activation Exercises Activation Exercises Activation Exercises Activation Exercises Activation Exercises
Strength Workout 6x800m @ Time Goal min/km 30min Easy Run. Just go and 8km @ Time Goal min/km plus 30min Easy Run. Just go and 14km @ Time Goal min/km
Legs: less 10sec or really cant hold a have fun. Run in your 15sec or Tough to hold a have fun. Run in your plus 40sec or at a pace where
Wall Sit 30sec conversation as you have to favourite run place! conversation but you can do it favourite run place! you can comfortably hold a
1 Legged Squats (10 each Leg) concentrate to control your (with some talk breaks). conversation.
Bridge (20) breathing. 60sec rest in You can also choose Cycling or Cool Down 10min You can also choose Cycling or Cool Down 10min
Clams (15 each side) between. Water Running, Walk on the 01h:10m Water Running, Walk on the
Cool Down 10min Trails or Swimming as an Trails or Swimming as an *Remember if this is your first
Stretch/Yoga/Foam Roller
Core/Trunk Stability (45sec 00h:50m alternative cardio workout alternative cardio workout time at this distance we
Core
each one rolling them through 00h:30m 00h:30m recommend you take 20% off
Stretch/Yoga/Foam Roller 15 mins
straight away) the distance of all long runs.
Core Yoga/stretching/Foam Roller Strength Session
Bicycle Legs, Side Plank, Front 01h:40m
15 mins 00h:15m Strength
Plank, Side Plank, Leg Lowers
Yoga/stretching/Foam Roller Activation Exercises to warm
00h:15m up
Back
Strength Workout
Superman (15), Cat/Camel (10),
Legs:
Cobras (10)
Wall Sit 30sec
1 Legged Squats (10 each Leg)
Stability
Bridge (20)
Standing with eyes closed
Clams (15 each side)
(even through your feet) 30sec
Standing with 1 leg turn head
Core/Trunk Stability (45sec
side to side (Eyes Closed) (16)
each one rolling them through
Standing with eyes closed and
straight away)
have a small weight and arm
Bicycle Legs, Side Plank, Front
raises (16)
Plank, Side Plank, Leg Lowers
00h:15m
Back
Superman (15), Cat/Camel
(10), Cobras (10)
Stability
Standing with eyes closed
(even through your feet) 30sec
Standing with 1 leg turn head
side to side (Eyes Closed) (16)
Standing with eyes closed and
have a small weight and arm
raises (16)
00h:15mWeek 6 (4:05)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Adaptation Week Post New Years Party Run Intervals Run Tempo Strength Session Long Run: Goal Reflection
Other Run/Cross Train! Running Running Strength Running
Time for you to let your body Running Warm up 10min Warm up 10min Activation Exercises to warm Warm up 10min
absorb all the training that you Activation Exercises Activation Exercises Activation Exercises up Activation Exercises
have been putting in. 30min Easy Run. Just go and 10x60sec. 60sec rest in 4km JUST RUN ! :) Strength Workout 8km @ Time Goal pace.
It is important to still complete have fun. Run in your between. Cool Down 10min Legs: Cool Down 10min
sessions but they are easier favourite run place! Cool Down 10min Wall Sit 30sec
and shorter in distance. It is 00h:35m 1 Legged Squats (10 each Leg) Review time goal and your
time to reflect on your goals You can also choose Cycling or JUST RUN AND LOVE THE Bridge (20) pace today.
Stretch/Yoga/Foam Roller
and see if you are on track or Water Running, Walk on the STRENGTH YOU HAVE AT THE Clams (15 each side) 01h:00m
Core
whether you may need Trails or Swimming as an MOMENT
15 mins
adjustment to your training alternative cardio workout 00h:45m Core/Trunk Stability (45sec
Yoga/stretching/Foam Roller
and/or your race goals. There 00h:30m each one rolling them through
Stretch/Yoga/Foam Roller 00h:15m
is nothing wrong with straight away)
Core
adjusting your race goals. Bicycle Legs, Side Plank, Front
15 mins
Remember you want that day Plank, Side Plank, Leg Lowers
Yoga/stretching/Foam Roller
to be a celebration day so you
00h:15m
want your body and mind to Back
be prepared for the day. If you Superman (15), Cat/Camel
'wing it' on the day you will (10), Cobras (10)
have a greater chance of being
disappointed in yourself Stability
because you have not Standing with eyes closed
prepared and thought clearly (even through your feet) 30sec
about your goals. There is Standing with 1 leg turn head
nothing like a great finish line side to side (Eyes Closed) (16)
when you have nailed your Standing with eyes closed and
goals! BEST FEELING EVER! have a small weight and arm
00h:00m raises (16)
Strength Session
00h:15m
Strength
Strength Workout
00h:30mWeek 7 (5:45)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Strength Session Run Intervals: Hills Optional: Easy Run or Cross Run Tempo Optional: Easy Run or Cross Long Run
Strength Running Training Running Training Running
Strength Workout Warm up 10min Running Warm up 10min Running Warm up 10min
00h:30m Activation Exercises Activation Exercises Activation Exercises Activation Exercises Activation Exercises
10x60sec running up hill, walk 30min Easy Run. Just go and 8km @ Time Goal min/km or 30min Easy Run. Just go and 15km @ Time Goal Pace plus
back have fun. Run in your the effort level you want to feel have fun. Run in your 25sec per km
Cool Down 10min favourite run place! on race day favourite run place! Cool Down 10min
Cool Down 10min
*note Hills are great strength You can also choose Cycling or 01h:15m You can also choose Cycling or *if this is your first time reduce
work but they also can cause Water Running, Walk on the Water Running, Walk on the your long run by 20% in
Stretch/Yoga/Foam Roller
injuries particularly the Trails or Swimming as an Trails or Swimming as an distance
Core
calves/achilles/shins. So if you alternative cardio workout alternative cardio workout 01h:45m
15 mins
have any niggles we would 00h:30m 00h:30m
Yoga/stretching/Foam Roller
recommend you stick to the
00h:15m
flats as we want you at that
start line at the Port Running
Festival in peak fitness ready
to #runhappy
** your choice of hills makes a
difference too. If you are new
to this then choose a less steep
hill. If you are a more seasoned
runner and have no niggles
then you can choose a steeper
incline. Choose wisely. There is
no right answer.
00h:45m
Stretch/Yoga/Foam Roller
Core
15 mins
Yoga/stretching/Foam Roller
00h:15mWeek 8 (5:30)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Strength Session Run Intervals Optional: Easy Run or Cross Run Tempo: Hills Optional: Easy Run or Cross Long Run
Strength Running Training Running Training Running
Activation Exercises to warm Warm up 10min Running Warm up 10min Running Warm up 10min
up Activation Exercises Activation Exercises Activation Exercises Activation Exercises Activation Exercises
Strength Workout 6x1km @ Time Goal min/km 30min Easy Run. Just go and 8km in the hills. 30min Easy Run. Just go and 16.5km @ Time Goal min/km
Legs: less 30sec or really cant hold a have fun. Run in your Cool Down 10min have fun. Run in your plus 30sec or at a pace where
Wall Sit 30sec conversation as you have to favourite run place! favourite run place! you can comfortably hold a
1 Legged Squats (10 each Leg) concentrate to control your *hills are great strength work conversation.
Bridge (20) breathing. 60sec rest in You can also choose Cycling or but they are also a source of You can also choose Cycling or Cool Down 10min
Clams (15 each side) between. Water Running, Walk on the injuries particularly Water Running, Walk on the
Cool Down 10min Trails or Swimming as an calves/achilles/shins and hips Trails or Swimming as an *if this is your first time
Core/Trunk Stability (45sec 00h:45m alternative cardio workout and back are stressed. So if alternative cardio workout running this distance then
each one rolling them through 00h:30m you have any niggles choose to 00h:30m take 20% off the distance
Stretch/Yoga/Foam Roller
straight away) do this on the flat. Pick a course 02h:00m
Core Strength Session
Bicycle Legs, Side Plank, Front that is challenging for you but
15 mins Strength
Plank, Side Plank, Leg Lowers not ridiculous. We want you in
Yoga/stretching/Foam Roller Activation Exercises to warm
Tip Top Shape at that start line
00h:15m up
Back for the Port Macquarie
Strength Workout
Superman (15), Cat/Camel (10), Running Festival!
Legs:
Cobras (10) 00h:45m
Wall Sit 30sec
Stretch/Yoga/Foam Roller 1 Legged Squats (10 each Leg)
Stability
Core Bridge (20)
Standing with eyes closed
15 mins Clams (15 each side)
(even through your feet) 30sec
Yoga/stretching/Foam Roller
Standing with 1 leg turn head
00h:15m Core/Trunk Stability (45sec
side to side (Eyes Closed) (16)
each one rolling them through
Standing with eyes closed and
straight away)
have a small weight and arm
Bicycle Legs, Side Plank, Front
raises (16)
Plank, Side Plank, Leg Lowers
00h:15m
Back
Superman (15), Cat/Camel
(10), Cobras (10)
Stability
Standing with eyes closed
(even through your feet) 30sec
Standing with 1 leg turn head
side to side (Eyes Closed) (16)
Standing with eyes closed and
have a small weight and arm
raises (16)
00h:15mWeek 9 (6:05)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Strength Session Run Intervals Optional: Easy Run or Cross Run Tempo Long Run Optional: Easy Run or Cross
Strength Running Training Running Running Training
Activation Exercises to warm Warm up 10min Running Warm up 10min Warm up 10min Running
up Activation Exercises Activation Exercises Activation Exercises Activation Exercises Activation Exercises
Strength Workout 4x800 @ Time Goal min/km less 30min Easy Run. Just go and 10km @ Time Goal min/km or 15km @ Time Goal min/km 30min Easy Run. Just go and
Legs: 15sec or really cant hold a have fun. Run in your effort level you want to feel on plus 25sec per km or at a pace have fun. Run in your
Wall Sit 30sec conversation as you have to favourite run place! race day where you can comfortably favourite run place!
1 Legged Squats (10 each Leg) concentrate to control your Cool Down 10min hold a conversation.
Bridge (20) breathing. You can also choose Cycling or 01h:15m Cool Down 10min You can also choose Cycling or
Clams (15 each side) 8x400 @ Time Goals min/km Water Running, Walk on the 01h:50m Water Running, Walk on the
Stretch/Yoga/Foam Roller
less 25sec. A bit faster in effort Trails or Swimming as an Trails or Swimming as an
Core
Core/Trunk Stability (45sec level than the 800s. alternative cardio workout alternative cardio workout
15 mins
each one rolling them through 00h:30m 00h:30m
Yoga/stretching/Foam Roller
straight away) 60sec rest in between each
Strength Session 00h:15m
Bicycle Legs, Side Plank, Front one.
Strength
Plank, Side Plank, Leg Lowers Cool Down 10min
Activation Exercises to warm
01h:00m
up
Back
Stretch/Yoga/Foam Roller Strength Workout
Superman (15), Cat/Camel (10),
Core Legs:
Cobras (10)
15 mins Wall Sit 30sec
Yoga/stretching/Foam Roller 1 Legged Squats (10 each Leg)
Stability
00h:15m Bridge (20)
Standing with eyes closed
Clams (15 each side)
(even through your feet) 30sec
Standing with 1 leg turn head
Core/Trunk Stability (45sec
side to side (Eyes Closed) (16)
each one rolling them through
Standing with eyes closed and
straight away)
have a small weight and arm
Bicycle Legs, Side Plank, Front
raises (16)
Plank, Side Plank, Leg Lowers
00h:15m
Back
Superman (15), Cat/Camel
(10), Cobras (10)
Stability
Standing with eyes closed
(even through your feet) 30sec
Standing with 1 leg turn head
side to side (Eyes Closed) (16)
Standing with eyes closed and
have a small weight and arm
raises (16)
00h:15mWeek 10 (5:05)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Long Run: Happy Australia Adaptation Week Strength Session Run Tempo Optional: Easy Run or Cross Long Run: Goal Reflection
Day! Other Strength Running Training Running
Running Time for you to let your body Activation Exercises to warm Warm up 10min Running Warm up 10min
Mixing it up as this is Oz Day. If absorb all the training that you up Activation Exercises Activation Exercises Activation Exercises
you have niggles then don't have been putting in. Strength Workout Run 6Km. #Runhappy 20min Easy Run. Just go and 12km @ Time Goal/Effort Level
move the long run as you will It is important to still complete Legs: Cool Down 10min have fun. Run in your Pace
have fatigue from the long run sessions but they are easier Wall Sit 30sec 00h:45m favourite run place! Cool Down 10min
over the last weekend. and shorter in distance. It is 1 Legged Squats (10 each Leg)
Stretch/Yoga/Foam Roller
time to reflect on your goals Bridge (20) You can also choose Cycling or *If this is your first time at this
Core
Warm up 10min and see if you are on track or Clams (15 each side) Water Running, Walk on the distance reduce the runs by
15 mins
Activation Exercises whether you may need Trails or Swimming as an 20% in distance
Yoga/stretching/Foam Roller
15km @ Time Goal min/km plus adjustment to your training Core/Trunk Stability (45sec alternative cardio workout 01h:30m
00h:15m
30sec or at a pace where you and/or your race goals. There each one rolling them through 00h:20m
can comfortably hold a is nothing wrong with straight away)
conversation. adjusting your race goals. Bicycle Legs, Side Plank, Front
Cool Down 10min Remember you want that day Plank, Side Plank, Leg Lowers
to be a celebration day so you
*if this is your first time at this want your body and mind to Back
distance please reduce the be prepared for the day. If Superman (15), Cat/Camel
long run by 20% you 'wing it' on the day you will (10), Cobras (10)
01h:45m have a greater chance of being
disappointed in yourself Stability
because you have not Standing with eyes closed
prepared and thought clearly (even through your feet) 30sec
about your goals. There is Standing with 1 leg turn head
nothing like a great finish line side to side (Eyes Closed) (16)
when you have nailed your Standing with eyes closed and
goals! BEST FEELING EVER! have a small weight and arm
00h:00m raises (16)
Stretch/Yoga/Foam Roller
00h:15m
Core
15 mins
Yoga/stretching/Foam Roller
00h:15mWeek 11 (6:30)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Run Intervals: Hills Optional: Easy Run or Cross Run Tempo Optional: Easy Run or Cross Long Run
Running Training Running Training Running
Warm up 10min Running Warm up 10min Running Warm up 10min
Activation Exercises Activation Exercises Activation Exercises Activation Exercises Activation Exercises
10x60sec running up hill, walk 30min Easy Run. Just go and 10km @ Time Goal / Effort 30min Easy Run. Just go and 20km @ Time Goal min/km
back have fun. Run in your Level you want to do for the have fun. Run in your plus 30sec
Cool Down 10min favourite run place! race favourite run place! Cool Down 10min
Cool Down 10min
*note Hills are great strength You can also choose Cycling or 01h:20m You can also choose Cycling or *if this is the first time at this
work but they also can cause Water Running, Walk on the Water Running, Walk on the distance reduce by 20%
Stretch/Yoga/Foam Roller
injuries particularly the Trails or Swimming as an Trails or Swimming as an 02h:25m
Core
calves/achilles/shins. So if you alternative cardio workout alternative cardio workout
15 mins
have any niggles we would 00h:30m 00h:30m
Yoga/stretching/Foam Roller
recommend you stick to the
Strength Session 00h:15m Strength Session
flats as we want you at that
Strength Strength
start line at the Port Running
Activation Exercises to warm Activation Exercises to warm
Festival in peak fitness ready
up up
to #runhappy
Strength Workout Strength Workout
** your choice of hills makes a
Legs: Legs:
difference too. If you are new
Wall Sit 30sec Wall Sit 30sec
to this then choose a less steep
1 Legged Squats (10 each Leg) 1 Legged Squats (10 each Leg)
hill. If you are a more seasoned
Bridge (20) Bridge (20)
runner and have no niggles
Clams (15 each side) Clams (15 each side)
then you can choose a steeper
incline. Choose wisely. There is
Core/Trunk Stability (45sec Core/Trunk Stability (45sec
no right answer.
each one rolling them through each one rolling them through
00h:45m
straight away) straight away)
Stretch/Yoga/Foam Roller Bicycle Legs, Side Plank, Front Bicycle Legs, Side Plank, Front
Core Plank, Side Plank, Leg Lowers Plank, Side Plank, Leg Lowers
15 mins
Yoga/stretching/Foam Roller Back Back
00h:15m Superman (15), Cat/Camel Superman (15), Cat/Camel
(10), Cobras (10) (10), Cobras (10)
Stability Stability
Standing with eyes closed Standing with eyes closed
(even through your feet) 30sec (even through your feet) 30sec
Standing with 1 leg turn head Standing with 1 leg turn head
side to side (Eyes Closed) (16) side to side (Eyes Closed) (16)
Standing with eyes closed and Standing with eyes closed and
have a small weight and arm have a small weight and arm
raises (16) raises (16)
00h:15m 00h:15mWeek 12 (7:00)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Strength Session Run Intervals Optional: Easy Run or Cross Run Tempo: Hills Optional: Easy Run or Cross Long Run
Strength Running Training Running Training Running
Activation Exercises to warm Warm up 10min Running Warm up 10min Running Warm up 10min
up Activation Exercises Activation Exercises Activation Exercises Activation Exercises Activation Exercises
Strength Workout 3x2km @ Time Goal min/km 30min Easy Run. Just go and 10km in the hills. 30min Easy Run. Just go and 22km @ Time Goal min/km
Legs: less 25sec or really cant hold a have fun. Run in your Cool Down 10min have fun. Run in your plus 30sec or at a pace where
Wall Sit 30sec conversation as you have to favourite run place! favourite run place! you can comfortably hold a
1 Legged Squats (10 each Leg) concentrate to control your *hills are great strength work conversation.
Bridge (20) breathing. 60sec rest in You can also choose Cycling or but they are also a source of You can also choose Cycling or Cool Down 10min
Clams (15 each side) between. Water Running, Walk on the injuries particularly Water Running, Walk on the 02h:45m
Cool Down 10min Trails or Swimming as an calves/achilles/shins and hips Trails or Swimming as an
Core/Trunk Stability (45sec 01h:00m alternative cardio workout and back are stressed. So if alternative cardio workout
each one rolling them through 00h:30m you have any niggles choose to 00h:30m
Stretch/Yoga/Foam Roller
straight away) do this on the flat. Pick a course
Core Strength Session
Bicycle Legs, Side Plank, Front that is challenging for you but
15 mins Strength
Plank, Side Plank, Leg Lowers not ridiculous. We want you in
Yoga/stretching/Foam Roller Activation Exercises to warm
Tip Top Shape at that start line
00h:15m up
Back for the Port Macquarie
Strength Workout
Superman (15), Cat/Camel (10), Running Festival!
Legs:
Cobras (10) 01h:15m
Wall Sit 30sec
Stretch/Yoga/Foam Roller 1 Legged Squats (10 each Leg)
Stability
Core Bridge (20)
Standing with eyes closed
15 mins Clams (15 each side)
(even through your feet) 30sec
Yoga/stretching/Foam Roller
Standing with 1 leg turn head
00h:15m Core/Trunk Stability (45sec
side to side (Eyes Closed) (16)
each one rolling them through
Standing with eyes closed and
straight away)
have a small weight and arm
Bicycle Legs, Side Plank, Front
raises (16)
Plank, Side Plank, Leg Lowers
00h:15m
Back
Superman (15), Cat/Camel
(10), Cobras (10)
Stability
Standing with eyes closed
(even through your feet) 30sec
Standing with 1 leg turn head
side to side (Eyes Closed) (16)
Standing with eyes closed and
have a small weight and arm
raises (16)
00h:15mWeek 13 (7:00)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Strength Session Run Intervals Optional: Easy Run or Cross Run Tempo Optional: Easy Run or Cross Long Run
Strength Running Training Running Training Running
Activation Exercises to warm Warm up 10min Running Warm up 10min Running Warm up 10min
up Activation Exercises Activation Exercises Activation Exercises Activation Exercises Activation Exercises
Strength Workout 6x1km @ Time Goal min/km 30min Easy Run. Just go and 8km @ Time Goal min/km or 30min Easy Run. Just go and 24km @ Time Goal min/km
Legs: less 25sec or really cant hold a have fun. Run in your Effort Level Pace have fun. Run in your plus 30sec or at a pace where
Wall Sit 30sec conversation as you have to favourite run place! Cool Down 10min favourite run place! you can comfortably hold a
1 Legged Squats (10 each Leg) concentrate to control your 01h:15m conversation.
Bridge (20) breathing. 60sec rest in You can also choose Cycling or You can also choose Cycling or Cool Down 10min
Stretch/Yoga/Foam Roller
Clams (15 each side) between. Water Running, Walk on the Water Running, Walk on the
Core
Cool Down 10min Trails or Swimming as an Trails or Swimming as an *if this if your first time at this
15 mins
Core/Trunk Stability (45sec 01h:00m alternative cardio workout alternative cardio workout distance please reduce the
Yoga/stretching/Foam Roller
each one rolling them through 00h:30m 00h:30m distance by 20%.
Stretch/Yoga/Foam Roller 00h:15m
straight away) 02h:45m
Core Strength Session
Bicycle Legs, Side Plank, Front
15 mins Strength
Plank, Side Plank, Leg Lowers
Yoga/stretching/Foam Roller Activation Exercises to warm
00h:15m up
Back
Strength Workout
Superman (15), Cat/Camel (10),
Legs:
Cobras (10)
Wall Sit 30sec
1 Legged Squats (10 each Leg)
Stability
Bridge (20)
Standing with eyes closed
Clams (15 each side)
(even through your feet) 30sec
Standing with 1 leg turn head
Core/Trunk Stability (45sec
side to side (Eyes Closed) (16)
each one rolling them through
Standing with eyes closed and
straight away)
have a small weight and arm
Bicycle Legs, Side Plank, Front
raises (16)
Plank, Side Plank, Leg Lowers
00h:15m
Back
Superman (15), Cat/Camel
(10), Cobras (10)
Stability
Standing with eyes closed
(even through your feet) 30sec
Standing with 1 leg turn head
side to side (Eyes Closed) (16)
Standing with eyes closed and
have a small weight and arm
raises (16)
00h:15mWeek 14 (4:45)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Strength Session Run Intervals Optional: Easy Run or Cross Run Tempo Optional: Easy Run or Cross Long Run
Strength Running Training Running Training Running
Activation Exercises to warm Warm up 10min Running Warm up 10min Running Warm up 10min
up Activation Exercises Activation Exercises Activation Exercises Activation Exercises Activation Exercises
Strength Workout 4x800 @ Time Goal min/km less 30min Easy Run. Just go and 10km @ Time Goal or effort 30min Easy Run. Just go and 8km #runhappy. Just enjoy
Legs: 20sec or really cant hold a have fun. Run in your level pace have fun. Run in your feeling strong. Dont go hard.
Wall Sit 30sec conversation as you have to favourite run place! Cool Down 10min favourite run place! Just cruise with friends or
1 Legged Squats (10 each Leg) concentrate to control your 01h:00m choose your favourite running
Bridge (20) breathing. You can also choose Cycling or You can also choose Cycling or spot.
Stretch/Yoga/Foam Roller
Clams (15 each side) 4x400@ Time Goal min/km less Water Running, Walk on the Water Running, Walk on the Cool Down 10min
Core
30sec or faster than the 800s. Trails or Swimming as an Trails or Swimming as an 01h:00m
15 mins
Core/Trunk Stability (45sec 60sec rest in between each alternative cardio workout alternative cardio workout
Yoga/stretching/Foam Roller
each one rolling them through one. 00h:30m 00h:30m
00h:15m
straight away) Cool Down 10min
Strength Session
Bicycle Legs, Side Plank, Front 00h:45m
Strength
Plank, Side Plank, Leg Lowers
Stretch/Yoga/Foam Roller Activation Exercises to warm
Core up
Back
15 mins Strength Workout
Superman (15), Cat/Camel (10),
Yoga/stretching/Foam Roller Legs:
Cobras (10)
00h:15m Wall Sit 30sec
1 Legged Squats (10 each Leg)
Stability
Bridge (20)
Standing with eyes closed
Clams (15 each side)
(even through your feet) 30sec
Standing with 1 leg turn head
Core/Trunk Stability (45sec
side to side (Eyes Closed) (16)
each one rolling them through
Standing with eyes closed and
straight away)
have a small weight and arm
Bicycle Legs, Side Plank, Front
raises (16)
Plank, Side Plank, Leg Lowers
00h:15m
Back
Superman (15), Cat/Camel
(10), Cobras (10)
Stability
Standing with eyes closed
(even through your feet) 30sec
Standing with 1 leg turn head
side to side (Eyes Closed) (16)
Standing with eyes closed and
have a small weight and arm
raises (16)
00h:15mWeek 15 (4:00)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Strength Session Run Intervals Run Tempo Optional: Easy Run or Cross Port Macquarie Running
Strength Running Running Training Festival #PMRF2019 Rydges
Activation Exercises to warm Warm up 10min Warm up 10min Running Hotel and Resorts Half
up Activation Exercises Activation Exercises Activation Exercises Marathon
Strength Workout 10x30sec feeling strong. Just 3.5km @ Time Goal or effort 15min Easy Run. Just go and Running
Legs: run. Dont overextend level pace have fun. Run in your CELEBRATION TIME!
Wall Sit 30sec yourself. Run in your comfort Cool Down 10min favourite run place! Smile whenever you see a
1 Legged Squats (10 each Leg) zone but feel powerful and 00h:30m volunteer and say thank you.
Bridge (20) strong. 60sec rest in between. Smile and wave at your friends
Stretch/Yoga/Foam Roller
Clams (15 each side) Cool Down 10min 00h:15m Smile and encourage others -
Core
00h:30m those that are flying in front of
15 mins
Core/Trunk Stability (45sec you, and those that are
Stretch/Yoga/Foam Roller Yoga/stretching/Foam Roller
each one rolling them through behind you.
Core 00h:15m
straight away) Smile and Dance when you
15 mins
Bicycle Legs, Side Plank, Front see your family.
Yoga/stretching/Foam Roller
Plank, Side Plank, Leg Lowers Run up that finish shute being
00h:15m
grateful that you can
Back #runhappy and you nailed
Superman (15), Cat/Camel (10), your goals!
Cobras (10) The Port Running Festival
Rocks!
Stability 02h:00m
Standing with eyes closed
(even through your feet) 30sec
Standing with 1 leg turn head
side to side (Eyes Closed) (16)
Standing with eyes closed and
have a small weight and arm
raises (16)
00h:15mYou can also read
