Training Plans

Our event coach, Ian Ladbrooke, has created plans to help runners get in shape to take up the 100 days of running challenge. Keeping in mind runners who may be absolute beginners or seasoned runners, Ian has drafted three plans, beginner, intermediate and advanced. Choose your plan as per your current fitness level and your target for 100 days.

All plans below commence on Monday Mar 19th, 2018.

Beginner Plan – target 2-5km per day

6 weeks pre-100 days training plan for runners looking at doing an average of 2-5km per day during the 2018 100 days of running.

WeekMonTueWedThuFriSatSun
12km run/walk3km run/walk2km run/walk
22km run/walk3km run/walk4km run/walk
32km run/walk3km run/walk2km run/walk4km run/walk
42km run/walk3km run/walk2km run/walk4km run/walk
52km run/walk4km run/walk2km run/walk3km run/walk5km run/walk
62km run/walk3km run/walk2km run/walk3km run/walk2km run/walk4km run/walk

It’s ok to mix run and walks on all days as per your comfort level. Start with more walking during the initial days, and in a few days or weeks with improved fitness, you will be able to increase the run distance gradually.

Intermediate Plan – target 5-10km per day

6 weeks pre-100 days training plan for runners looking at doing an average of 5-10km per day during the 2018 100 days of running.

WeekMonTueWedThuFriSatSun
15Km Easy1Km Jog 3Km Faster 1Km Jog5Km Easy7Km Very Easy
25Km Easy2Km Jog 2Km Faster 2Km Easy5Km Easy8Km Very Easy
35Km Easy2Km Easy 3Km Faster 2Km Easy6Km Easy4Km Jog8Km Very Easy
45Km Easy2Km Easy 3Km Faster 2Km Easy6Km Easy4Km Jog8Km Very Easy
55Km Easy2Km Jog 4Km Faster 2Km Easy5Km Easy2Km Easy - then 1 Min Fast 1 Min Slow X 8 - 2Km Easy5Km V.Easy9Km Easy
65Km Easy2Km Jog 4Km Faster 2Km Easy5Km Easy2Km Easy - then 1 Min Fast 1 Min Slow X 8 - 2Km Easy5Km V.Easy9Km Easy

Advanced Plan – target 10+km per day

6 weeks pre-100 days training plan for runners looking at doing an average of 10+km per day during the 2018 100 days of running.

WeekMonTueWedThuFriSatSun
16Km Easy2Km Easy 4Km Fast 2Km Easy8Km Easy2Km Easy Fartlek 1/1 X 1212Km Very Easy
26Km Easy3Km Easy 3Km Very Fast 3Km Easy7Km Easy3Km Warm Up Fartlek 2/1 X 8 3Km Cool Down13Km Easy
3Easy 6KmTempo 3-4-38Km EasyFartlek 2/1 X 106Km Easy14Km Lsd
4Easy 6KmTempo 3-4-38Km EasyFartlek 2/1 X 106Km Easy14Km Lsd
56Km EasyTempo 3-3-36Km EasyFartlek 1/1 X 156Km Easy4Km Very Easy12Km Lsd
68Km EasyTempo 3-4-38Km EasyFartlek 2/1 X 10Lsd 15Km