The Can Too Journey Half Marathon ThursdayCollingwood Wave 1

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The Can Too JourneyHalf Marathon
(Thursday-Collingwood) Wave 12 Training Program
Melbourne Marathon October 2009You must do
the thing which you think you cannot do.Eleanor
Roosevelt

• Program Colour Code
• Check out www.cantoo.org.au for colour version of
  program
• Grey Rest Day
• Orange Running Day
• Blue Core Strength, Stability
• Green Cross Training

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• DEFINITIONS
• PB Personal Best. We will do PBs along the way
  over 5kms.
• KICK means go faster. For example, 1000m with a
  400m kick means increase the speed over the last
  400m. It may hurt!!!!!!
• TEMPO The pace usually increases during a tempo
  run. A 30 minute TEMPO run may mean 16 mins _at_ 60
  pace, then 8 minutes at 80 and then 6 minutes at
  60.
• 60 means percentage of what you could do for
  any given distance or time. 60 is comfortable
  whereas 80 is medium.
• TIME TRIAL means timing a set distance. We do
  5km time trials once per month. Usually done _at_
  100, but can also be done _at_ 60 or 80 to measure
  easy or medium pace.
• RACE PACE means the pace per kilometre (km)
  that you intend to race at. 6mins/ km 60 min
  10km, 200 Half Marathon, 400 Marathon. We
  train at RACE PACE leading up to the race you
  will get an idea as we go as to what will be your
  race pace.
• BUILD refers to the pace. 2000m build may be 800m
  _at_ 70, 800m _at_ 80, 400m _at_ 90.
• NEGATIVE SPLIT this means you do the 2nd half
  of a distance/ race faster than the 1st half.
  World records are usually set this way this is
  a major goal for all.

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• WARM UP Run very, very slowly
• COMFORTABLE PACE 60 lots of talking.
• MEDIUM (MED) pace 70 80 less talking, but
  you should still be able to string sentences
  together.
• HARD 90. This makes you faster, but can also
  make you injured so need to be careful.
• YOGA A Hindu discipline aimed at training the
  consciousness for a state of perfect spiritual
  insight and tranquillity. A system of exercises
  practiced as part of this discipline to promote
  control of the body and mind.
• CORE STRENGTH the ability to attain and maintain
  proper alignments of proximal body parts during
  movement, in order to heighten the efficiency of
  distal body parts. In short - strong stomach,
  abs, chest hips will allow your legs to unleash
  their power. STRONG CORE BODY REDUCES INJURY
• PILATESA method of physical and mental exercise
  involving stretches and breathing that focus on
  strengthening the abdominal core.
• CROSS TRAINING bike, swim, stair master , rower
  or any cardio vascular training except running
• STRAIGHTS AND CURVES Run at 70- 90 on the
  straights and jog slowly on the curves. Focus on
  good form on the straights

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July 2009
5
August 2009
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August/September 2009
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September/October 2009