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TitleCity2Surf - Basic Programs 2019 [Beginner]
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PhasePre-loadingAdaptationLight weekLoad 1Light weekLoad 2Taper
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About- Light assimilation to running
- Recovery and rehab focus
- Don't overwork here		- More specific approach
-Varied training sessions
- Textured program
- Still light in intensity 		- Only 2 sessions
- No weekend
- Recovery focus		- Build into full training cycle
- Impotant to tick as many sessions as possible
- Work though soreness and fatigue towards light
week 		- Only 2 sessions
- No weekend
- Recovery focus		- Full cycle
- Tapering in on last Sunday		- Freshen right up
- Maintain the cycle
- Aim to feel fresh
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Date20 - 26 May27 May - 2 Jun3 Jun - 9 Jun10 - 16 Jun17 - 23 Jun24 - 30 Jun1 - 7 Jul8 - 14 Jul15 - 21 Jul22 - 28 Jul29 Jul - 4 Aug5 - 11 Aug
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WeekPre - 1Pre - 212345678910
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Monday
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TuesdayWalk/jog
2/2/2
22 mins 		Walk/jog
5/5/5
25 mins 		Intervals
Ladder down
(Squad 10)
Modified		Intervals
2km repeats
(Squad 11)
Modified		Intervals
Mile Matrix
(Squad 12)
Modified		Intervals
4km TT
(Squad 13)		Intervals
300m repeats		Intervals
Steps down
(Squad 2)		Intervals
800m repeats
(Squad 3)		Intervals
Pyramid
(Squad 4)		Intervals
1500m repeats
(Squad 5)		Intervals
150m kick downs
Sharp, long rests
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Wednesday
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ThursdayWalk 20 minsWalk 25 minsEasy
20 mins		Easy
20 mins		Tempo
4km		Easy
40 mins		Out n back
6km		MLR
8km		Progressive
8km		Tempo
8km		Out n back
8km		Shake out
20 mins, 2 x 200m
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Friday
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Saturday
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SundayWalk/jog
2/2/2
22 mins 		Walk/jog
5/5/5
25 mins 		LSD
4km		LSD
6km		LSD
8km		LSD
10km		LSD
12km		LSD
14km		LSD
12km		Race
City2Surf
14km
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Weeks to goCity2Surf 11City2Surf 10City2Surf 9City2Surf 8City2Surf 7City2Surf 6City2Surf 5City2Surf 4City2Surf 3City2Surf 2City2Surf 1
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WeekDay Date WorkVideoStravaWeeks until
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Pre-1Monday20 May
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Tuesday21 MayWalk/jog/walk 2/2/2 for 22 mins
Walk 2 mins, jog 2 mins, walk 2 mins for 22 mins.
This means you'll do 5 bouts of jogging.
*Start and finish on your walk, this will serve as the warm up/warm down
phase.
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Wednesday22 May
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Thursday23 MayWalk 20 mins
Light session, just a walk. Don't run today as you'll likely be tight from
previous session.
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Friday24 May
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Saturday25 May
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Sunday26 MayWalk/jog/walk 2/2/2 for 22 mins
Walk 2 mins, jog 2 mins, walk 2 mins for 22 mins.
This means you'll do 5 bouts of jogging.
*Start and finish on your walk, this will serve as the warm up/warm down
phase.		City2Surf 11
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Pre-2Monday27 May
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Tuesday28 MayWalk/jog/walk 5/5/5 for 25 mins
Walk 5 mins, jog 5 mins, walk 5 mins, jog 5 mins, walk 5 mins
*Start and finish on your walk, this will serve as the warm up/warm down
phase.
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Wednesday29 May
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Thursday30 MayWalk 25 mins
Light session, just a walk. Don't run today as you'll likely be tight from
previous session.
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Friday31 May
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Saturday1 June
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Sunday2 JuneWalk/jog/walk 5/5/5 for 25 mins
Walk 5 mins, jog 5 mins, walk 5 mins, jog 5 mins, walk 5 mins
*Start and finish on your walk, this will serve as the warm up/warm down
phase.		City2Surf 10
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1Monday3 June
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Tuesday4 JuneIntervals - Ladder down (online squad week 10)
WU 2km jog, drills, 4 x 100m strides
1600m (3 mins rest), 1200m (2 mins rest), 800m (1 mins rest), 400m
WD 1km easy jog
Adaptation Phase: take these workouts to 85% of maximum effort. It's important to
introduce these speed workouts but you don't want to blow yourself up.
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Wednesday5 June
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Thursday6 JuneEasy
20 mins
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Friday7 June
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Saturday8 June
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Sunday9 JuneLSD (long slow distance)
4km		City2Surf 9
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2Monday10 June
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Tuesday11 JuneIntervals - 2km repeats (online squad week 11)
WU 2km jog, drills, 4 x 100m strides
3 x 2km hard runs (3 mins rest),
WD 1km easy jog
Adaptation Phase: take these workouts to 85% of maximum effort. It's important to
introduce these speed workouts but you don't want to blow yourself up.
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Wednesday12 June
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Thursday13 JuneEasy
20 mins
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Friday14 June
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Saturday15 June
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Sunday16 JuneLSD (long slow distance)
6km		City2Surf 8
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(de-load)		Monday17 June
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Tuesday18 JuneIntervals - Mile Matrix (online squad week 12)
WU 2km jog, drills, strides, 4 x 100m strides
2 x 800m (3 mins rest), 4 x 400m (2 mins rest), 8 x 200m (1 min rest)
WD 1km easy
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Wednesday19 June
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Thursday20 JuneTempo 4km
WU 2km easy, drills, 4 x 100 strides increasing pace
Tempo 4km @ half marathon pace (4:00/km)
WD 2km easy
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Friday21 June
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Saturday22 June
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Sunday23 JuneLight week, no LSD City2Surf 7
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4Monday24 June
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Tuesday25 JuneIntervals - 4km TT (online squad week 13)
WU 2km jog, drills, strides, 4 x 100m strides
4km Time trial
WD 1km easy
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Wednesday26 June
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Thursday27 JuneEasy
40 mins
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Friday28 June
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Saturday29 June
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Sunday30 JuneLSD (long slow distance)
8km		City2Surf 6
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5Monday1 July
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Tuesday2 JulyIntervals - 300m repeats (online squad week 1)
WU 2km jog, drills, 4 x 100m strides
10 x 300m hard runs (2 mins rest between)
WD 1km jog
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Wednesday3 July
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Thursday4 JulyOut n back 6km
3km easy out the door,
3km home hard
WD 2km
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Friday5 July
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Saturday6 July
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Sunday7 JulyLSD (long slow distance)
10km		City2Surf 5
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6Monday8 July
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Tuesday9 JulyIntervals - Steps Down 3, 2, 1 (online squad week 2)
WU 2km jog, drills, 4 x 100m strides
3km hard run (3 mins rest), 2km hard run (2 mins rest), 1km hard
WD 1km jog
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Wednesday10 July
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Thursday11 JulyMLR 8km
Medium long run @ moderate pace (15-30 seconds/km faster than LSD)
I think it's good to do these on the road, especially for marathon training
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Friday12 July
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Saturday13 July
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Sunday14 JulyLSD (long slow distance)
12km		City2Surf 4
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(de-load)		Monday15 July
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Tuesday16 JulyIntervals - 800m repeats (Squad week 3)
WU 2km jog, drills, 4 x 100m strides
5 x 800m hard runs (3 mins rest between)
WD 1km jog
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Wednesday17 July
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Thursday18 JulyProgressive 8km
2km @ 50% of max. effort (e.g 5:00/km)
2km @ 60% of max. effort (e.g. 4:45/km)
2km @ 70% of max. effort (e.g. 4:30/km)
2km @ 80% of max. effort (e.g. 4:15/km)
WD 2km easy
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Friday19 July
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Saturday20 July
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Sunday21 JulyLight week, no LSD City2Surf 3
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8Monday22 July
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Tuesday23 JulyIntervals - Pyramid (online squad week 4)
WU 2km jog, drills, 4 x 100m strides
500m (2 mins rest), 1km (3 mins rest), 1500m (3 mins rest), 1km (2 mins rest), 500m
WD 1km jog
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Wednesday24 July
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Thursday25 JulyTempo 8km
WU 2km easy, drills, 4 x 100 strides increasing pace
Tempo 8km @ half marathon pace (4:00/km)
WD 2km easy
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Friday26 July
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Saturday27 July
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Sunday28 JulyLSD (long slow distance)
14km		City2Surf 2
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9Monday29 July
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Tuesday30 JulyIntervals - 1500m repeats (online squad week 5)
WU 2km jog, drills, 4 x 100m strides
3 x 1500M hard runs (3 mins break),
WD 1km easy jog
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Wednesday31 July
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Thursday1 AugustOut n back 8km
4km easy out the door,
4km home hard
WD 2km
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Friday2 August
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Saturday3 August
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Sunday4 AugustLSD (long slow distance)
12km		City2Surf 1
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10Monday5 August
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Tuesday6 AugustIntervals - Sharpen up
WU 2km jog, drills, 4 x 100m strides
8 x 150m kick downs on bend
WD 1km easy jog
*Just some really light kick downs on track or road. Walk back to the start.
Long rests.
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Wednesday7 August
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Thursday8 AugustShake out
20 mins easy, 2 x 200m swift strides
*Easy jog, then some light, swift runs.
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Friday9 August
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Saturday10 August
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Sunday11 AugustRace City2Surf
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