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Run Geelong 2011 Course
The 2011 Run Geelong courses will incorporate multiple landmarks and destinations that are normally off limits to the general public (such as lap inside Skilled Stadium) that make this event a once a year opportunity to take in the best of Geelong. All events will start just outside Kardinia Park on Moorabool St and finish in the park land immediately adjacent to Skilled Stadium.
Training Programs provided by
Couch to 6 km
| WEEK DATE | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| AUG 29 SEP 4 |
DAY OFF | 1KM (30 SEC WALK / 30 SEC RUN) | DAY OFF | DAY OFF -OR- CROSS TRAIN |
DAY OFF | 1KM (1 MIN WALK / 1 MIN RUN) | DAY OFF |
| SEP 5 SEP 11 |
DAY OFF | 1KM EASY RUN | DAY OFF | DAY OFF -OR- CROSS TRAIN |
DAY OFF | 1.5KM (30 SEC WALK / 30 SEC RUN) | DAY OFF |
| SEP 12 SEP 18 |
DAY OFF | 1.5KM (1 MIN WALK / 1 MIN RUN) | DAY OFF | DAY OFF -OR- CROSS TRAIN |
DAY OFF | 1.5KM EASY RUN | DAY OFF |
| SEP 19 SEP 25 |
DAY OFF | 2KM (30 SEC WALK / 30 SEC RUN) | DAY OFF | DAY OFF -OR- CROSS TRAIN |
DAY OFF | 2KM (1 MIN WALK / 1 MIN RUN) | DAY OFF |
| SEP 26 OCT 2 |
DAY OFF | 2KM EASY RUN | DAY OFF | DAY OFF -OR- CROSS TRAIN |
DAY OFF | 2.5KM (30 SEC WALK / 30 SEC RUN) | DAY OFF |
| OCT 3 OCT 9 |
DAY OFF | 2.5KM (1 MIN WALK / 1 MIN RUN) | DAY OFF | DAY OFF -OR- CROSS TRAIN |
DAY OFF | 2.5KM EASY RUN | DAY OFF |
| OCT 10 OCT 16 |
DAY OFF | 3KM (1 MIN WALK / 1 MIN RUN) | DAY OFF | DAY OFF -OR- CROSS TRAIN |
DAY OFF | 3KM EASY RUN | DAY OFF |
| OCT 17 OCT 23 |
DAY OFF | 3.5KM (1 MIN WALK / 1 MIN RUN) | DAY OFF | DAY OFF -OR- CROSS TRAIN |
DAY OFF | 3.5KM EASY RUN | DAY OFF |
| OCT 24 OCT 30 |
DAY OFF | 4KM (1 MIN WALK / 2 MIN RUN) | DAY OFF | DAY OFF -OR- CROSS TRAIN |
DAY OFF | 4KM EASY RUN | DAY OFF |
| OCT 31 NOV 6 |
DAY OFF | 4.5KM (1 MIN WALK 2 MIN RUN) | DAY OFF | DAY OFF -OR- CROSS TRAIN |
DAY OFF | 4.5KM EASY RUN | DAY OFF |
| NOV 7 NOV 13 |
DAY OFF | 5KM (1 MIN WALK / 2 MIN RUN) | DAY OFF | DAY OFF -OR- CROSS TRAIN |
DAY OFF | 5KM EASY RUN | DAY OFF |
| NOV 14 NOV 20 |
DAY OFF | 5.5KM (1 MIN WALK / 2 MIN RUN) | DAY OFF | DAY OFF | DAY OFF | DAY OFF | RUN GEELONG 6KM |
6 km Intermediate
| WEEK DATE | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| AUG 29 SEP 4 |
DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
2KM WARM UP, 2 X 1KM @ 3KM PACE, 400M REC, 2KM WARM DOWN | DAY OFF -OR- CROSS TRAIN |
3KM MODERATE RUN | DAY OFF | 4KM EASY RUN | DAY OFF |
| SEP 5 SEP 11 |
DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
2KM WARM UP, 6 X 200M HILLS, 2KM WARM DOWN | DAY OFF -OR- CROSS TRAIN |
3KM MODERATE RUN | DAY OFF | 5KM EASY RUN | DAY OFF |
| SEP 12 SEP 18 |
DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
3KM TIME TRIAL | DAY OFF -OR- CROSS TRAIN | 3KM MODERATE RUN | DAY OFF | 4KM EASY RUN | DAY OFF |
| SEP 19 SEP 25 |
DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
4KM EASY RUN + 6 X 100M HILLS | DAY OFF -OR- CROSS TRAIN |
3KM MODERATE RUN | DAY OFF | 6KM EASY RUN | DAY OFF |
| SEP 26 OCT 2 |
DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
2KM WARM UP, 4 X 400M @ 3K PACE, 200M REC, 2KM WARM DOWN | DAY OFF -OR- CROSS TRAIN |
4KM MODERATE RUN | DAY OFF | 5KM EASY RUN | DAY OFF |
| OCT 3 OCT 9 |
DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
2KM WARM UP, 6-8 X 200M HILLS, 2KM WARM DOWN | DAY OFF -OR- CROSS TRAIN |
4KM MODERATE RUN | DAY OFF | 7KM EASY RUN | DAY OFF |
| OCT 10 OCT 16 |
DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
2KM WARM UP, 3 X 1KM @ 3KM PACE, 400M REC, 2KM WARM DOWN | DAY OFF -OR- CROSS TRAIN |
4KM MODERATE RUN | DAY OFF | 6KM EASY RUN | DAY OFF |
| OCT 17 OCT 23 |
DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
5KM EASY RUN + 8 X 100M HILLS | DAY OFF -OR- CROSS TRAIN |
4KM MODERATE RUN | DAY OFF | 8KM EASY RUN | DAY OFF |
| OCT 24 OCT 30 |
DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
2KM WARM UP, 6 X 400M @ 3K PACE, 200M REC, 2KM WARM DOWN | DAY OFF -OR- CROSS TRAIN |
5K MODERATE RUN | DAY OFF | 7KM EASY RUN | DAY OFF |
| OCT 31 NOV 6 |
DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
2KM WARM UP, 8 X 200M HILLS, 2KM WARM DOWN | DAY OFF -OR- CROSS TRAIN |
5K MODERATE RUN | DAY OFF | 8KM EASY RUN | DAY OFF |
| NOV 7 NOV 13 |
DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
5KM EASY RUN + 4 X 200M @ 5K PACE, 200M REC | DAY OFF -OR- CROSS TRAIN |
3KM TIME TRIAL | DAY OFF | 6KM EASY RUN | DAY OFF |
| NOV 14 NOV 20 |
DAY OFF | 6KM EASY RUN | DAY OFF | 5KM EASY RUN | DAY OFF | DAY OFF | RUN GEELONG 6KM |
EASY RUN = ANYTHING FASTER THAN A WALK
MODERATE RUN = THE PACE YOU COULD RUN A MARATHON
12 km Beginner
| WEEK DATE | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| AUG 29 SEP 4 |
DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
2KM WARM UP, 2-3 X 1KM @ 5KM PACE, 400M REC, 2KM WARM DOWN | DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
3KM MODERATE RUN | DAY OFF -OR- CROSS TRAIN |
5KM EASY RUN | DAY OFF |
| SEP 5 SEP 11 |
DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
2KM WARM UP, 6-8 X 200M HILLS, 2KM WARM DOWN | DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
3KM MODERATE RUN | DAY OFF -OR- CROSS TRAIN |
4KM EASY RUN | DAY OFF |
| SEP 12 SEP 18 |
DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
5KM TIME TRIAL | DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
3KM MODERATE RUN | DAY OFF -OR- CROSS TRAIN |
6KM EASY RUN | DAY OFF |
| SEP 19 SEP 25 |
DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
4KM EASY RUN + 8 X 100M HILLS | DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
3KM MODERATE RUN | DAY OFF -OR- CROSS TRAIN |
5KM EASY RUN | DAY OFF |
| SEP 26 OCT 2 |
DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
2KM WARM UP, 6 X 400M @ 5K PACE, 200M REC, 2KM WARM DOWN | DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
4KM MODERATE RUN | DAY OFF -OR- CROSS TRAIN |
8KM EASY RUN | DAY OFF |
| OCT 3 OCT 9 |
DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
2KM WARM UP, 8 X 200M HILLS, 2KM WARM DOWN | DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
4KM MODERATE RUN | DAY OFF -OR- CROSS TRAIN |
7KM EASY RUN | DAY OFF |
| OCT 10 OCT 16 |
DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
2KM WARM UP, 3-4 X 1KM @ 5KM PACE, 400M REC, 2KM WARM DOWN | DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
5KM MODERATE RUN | DAY OFF -OR- CROSS TRAIN |
10KM EASY RUN | DAY OFF |
| OCT 17 OCT 23 |
DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
6KM EASY RUN + 8 X 100M HILLS | DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
5KM MODERATE RUN | DAY OFF -OR- CROSS TRAIN |
8KM EASY RUN | DAY OFF |
| OCT 24 OCT 30 |
DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
2KM WARM UP, 6-8 X 400M @ 5K PACE, 200M REC, 2KM WARM DOWN | DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
6K MODERATE RUN | DAY OFF -OR- CROSS TRAIN |
10KM EASY RUN | DAY OFF |
| OCT 31 NOV 6 |
DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
2KM WARM UP, 8-10 X 200M HILLS, 2KM WARM DOWN | DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
6K MODERATE RUN | DAY OFF -OR- CROSS TRAIN |
8KM EASY RUN | DAY OFF |
| NOV 7 NOV 13 |
DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
6KM EASY RUN + 4 X 200M @ 5K PACE, 200M REC | DAY OFF, CROSS TRAIN -OR- 30 MIN EASY RUN |
5KM TIME TRIAL | DAY OFF -OR- CROSS TRAIN |
8KM EASY RUN | DAY OFF |
| NOV 14 NOV 20 |
DAY OFF | 6KM EASY RUN | DAY OFF | 6KM EASY RUN | DAY OFF | DAY OFF | RUN GEELONG 12KM |
EASY RUN = ANYTHING FASTER THAN A WALK
MODERATE RUN = THE PACE YOU COULD RUN A MARATHON
12 km Intermediate
| WEEK DATE | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| AUG 29 SEP 4 |
8KM EASY RUN | 2KM WARM UP, 3 X 1KM @ 5KM PACE, 400M REC, 2KM WARM DOWN | 8-10KM EASY RUN | 6KM TEMPO RUN | DAY OFF -OR- 6-8KM EASY RUN |
12KM MODERATE RUN | DAY OFF |
| SEP 5 SEP 11 |
8KM EASY RUN | 2KM WARM UP, 6-8 X 200M HILLS, 2KM WARM DOWN | 8-10KM EASY RUN | 2KM WARM UP, 4-6 X 1K @ 10KM PACE, 400M REC, 2KM WARM DOWN | DAY OFF -OR- 6-8KM EASY RUN |
10KM EASY RUN | DAY OFF |
| SEP 12 SEP 18 |
8KM EASY RUN | 5KM TIME TRIAL | 8-10KM EASY RUN | 8KM TEMPO RUN | DAY OFF -OR- 6-8KM EASY RUN |
14KM MODERATE RUN | DAY OFF |
| SEP 19 SEP 25 |
8KM EASY RUN | 8KM EASY RUN + 8 X 100M HILLS | 8-10KM EASY RUN | 2KM WARM UP, 25-30 MIN FARTLEK (3 MIN HARD, 1 MIN EASY), 1KM WARM DOWN | DAY OFF -OR- 6-8KM EASY RUN |
12KM EASY RUN | DAY OFF |
| SEP 26 OCT 2 |
8KM EASY RUN | 2KM WARM UP, 6-8 X 400M @ 5K PACE, 200M REC, 2KM WARM DOWN | 10KM EASY RUN | 8KM TEMPO RUN | DAY OFF -OR- 6-8KM EASY RUN |
16KM MODERATE RUN | DAY OFF |
| OCT 3 OCT 9 |
8KM EASY RUN | 2KM WARM UP, 8-10 X 200M HILLS, 2KM WARM DOWN | 10KM EASY RUN | 2KM WARM UP, 6 X 1K @ 10KM PACE, 400M REC, 2KM WARM DOWN | DAY OFF -OR- 6-8KM EASY RUN |
14KM EASY RUN | DAY OFF |
| OCT 10 OCT 16 |
8KM EASY RUN | 2KM WARM UP, 3-4 X 1KM @ 5KM PACE, 400M REC, 2KM WARM DOWN | 10KM EASY RUN | 8KM TEMPO RUN | DAY OFF -OR- 6-8KM EASY RUN |
16KM MODERATE RUN | DAY OFF |
| OCT 17 OCT 23 |
8KM EASY RUN | 8KM EASY RUN + 8 X 100M HILLS | 10KM EASY RUN | 2KM WARM UP, 30-35 MIN FARTLEK (3 MIN HARD, 1 MIN EASY), 1KM WARM DOWN | DAY OFF -OR- 6-8KM EASY RUN |
14KM EASY RUN | DAY OFF |
| OCT 24 OCT 30 |
8KM EASY RUN | 2KM WARM UP, 8 X 400M @ 5K PACE, 200M REC, 2KM WARM DOWN | 10KM EASY RUN | 8KM TEMPO RUN | DAY OFF -OR- 6-8KM EASY RUN |
16KM MODERATE RUN | DAY OFF |
| OCT 31 NOV 6 |
8KM EASY RUN | 2KM WARM UP, 10 X 200M HILLS, 2KM WARM DOWN | 10KM EASY RUN | 2KM WARM UP, 5 X 5 MIN @ 10KM PACE, 2 MIN REC, 2KM WARM DOWN | DAY OFF -OR- 6-8KM EASY RUN |
14KM EASY RUN | DAY OFF |
| NOV 7 NOV 13 |
8KM EASY RUN | 8KM EASY RUN + 4 X 200M @ 5K PACE, 200M REC | 10KM EASY RUN | 5KM TIME TRIAL | DAY OFF -OR- 6-8KM EASY RUN |
10KM EASY RUN | DAY OFF |
| NOV 14 NOV 20 |
8KM EASY RUN | 6KM EASY RUN | 8KM EASY RUN | 6KM EASY RUN + 4 X 200M @ 10KM PACE, 200M REC | 6KM EASY RUN | 6KM EASY RUN | RUN GEELONG 12KM |
EASY RUN = SLOWER THAN THE PACE YOU COULD RUN A MARATHON BY ROUGHLY 20-30 SEC PER KM
MODERATE RUN = THE PACE YOU COULD RUN A MARATHON
TEMPO RUN = BETWEEN YOUR 12KM & HALF MARATHON PACE
12 km Advanced
| WEEK DATE | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| AUG 29 SEP 4 |
10KM EASY RUN | 3KM WARM UP, 3-4 X 1KM @ 5KM PACE, 400M REC, 2KM WARM DOWN | 12KM EASY RUN | 8KM TEMPO RUN | 10KM EASY RUN | 16KM MODERATE RUN | DAY OFF |
| SEP 5 SEP 11 |
10KM EASY RUN | 3KM WARM UP, 8 X 200M HILLS, 3KM WARM DOWN | 12KM EASY RUN | 3KM WARM UP, 6 X 1K @ 10KM PACE, 400M REC, 2KM WARM DOWN | 10KM EASY RUN | 14KM EASY RUN | DAY OFF |
| SEP 12 SEP 18 |
10KM EASY RUN | 5KM TIME TRIAL | 12KM EASY RUN | 8-10KM TEMPO RUN | 10KM EASY RUN | 18KM MODERATE RUN | DAY OFF |
| SEP 19 SEP 25 |
10KM EASY RUN | 8KM EASY RUN + 8 X 100M HILLS | 12KM EASY RUN | 2KM WARM UP, 30-35 MIN FARTLEK (3 MIN HARD, 1 MIN EASY), 1KM WARM DOWN | 10KM EASY RUN | 16KM EASY RUN | DAY OFF |
| SEP 26 OCT 2 |
10KM EASY RUN | 3KM WARM UP, 8 X 400M @ 5K PACE, 200M REC, 2KM WARM DOWN | 12-15KM EASY RUN | 10KM TEMPO RUN | 10KM EASY RUN | 20KM MODERATE RUN | DAY OFF |
| OCT 3 OCT 9 |
10KM EASY RUN | 3KM WARM UP, 8-10 X 200M HILLS, 3KM WARM DOWN | 12-15KM EASY RUN | 3KM WARM UP, 6-8 X 1K @ 10KM PACE, 400M REC, 2KM WARM DOWN | 10KM EASY RUN | 18KM EASY RUN | DAY OFF |
| OCT 10 OCT 16 |
10KM EASY RUN | 3KM WARM UP, 4-5 X 1KM @ 5KM PACE, 400M REC, 2KM WARM DOWN | 12-15KM EASY RUN | 10KM TEMPO RUN | 10KM EASY RUN | 20KM MODERATE RUN | DAY OFF |
| OCT 17 OCT 23 |
10KM EASY RUN | 8KM EASY RUN + 8-10 X 100M HILLS | 12-15KM EASY RUN | 2KM WARM UP, 30-40 MIN FARTLEK (3 MIN HARD, 1 MIN EASY), 1KM WARM DOWN | 10KM EASY RUN | 18KM EASY RUN | DAY OFF |
| OCT 24 OCT 30 |
10KM EASY RUN | 3KM WARM UP, 8-10 X 400M @ 5K PACE, 200M REC, 2KM WARM DOWN | 15KM EASY RUN | 10KM TEMPO RUN | 10KM EASY RUN | 20KM MODERATE RUN | DAY OFF |
| OCT 31 NOV 6 |
10KM EASY RUN | 3KM WARM UP, 10 X 200M HILLS, 2KM WARM DOWN | 15KM EASY RUN | 3KM WARM UP, 3 X 10 MIN @ 10KM PACE, 2 MIN REC, 2KM WARM DOWN | 10KM EASY RUN | 16KM EASY RUN | DAY OFF |
| NOV 7 NOV 13 |
10KM EASY RUN | 8KM EASY RUN + 4 X 200M @ 5K PACE, 200M REC | 15KM EASY RUN | 6KM TIME TRIAL | 8KM EASY RUN | 10KM EASY RUN | DAY OFF |
| NOV 14 NOV 20 |
10KM EASY RUN | 6KM EASY RUN | 10KM EASY RUN | 8KM EASY RUN + 4 X 200M @ 10KM PACE, 200M REC | 8KM EASY RUN | 8KM EASY RUN | RUN GEELONG 12KM |
EASY RUN = SLOWER THAN THE PACE YOU COULD RUN A MARATHON BY ROUGHLY 20-30 SEC PER KM
MODERATE RUN = THE PACE YOU COULD RUN A MARATHON
TEMPO RUN = BETWEEN YOUR 12KM & HALF MARATHON PACE
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Glossary To Programs
Rest day
Give your body a rest and chance to recover. Doing so helps you get fitter and prevents burnout.
Walk
Walking at a comfortable pace is around 10mins per kilometre, so a 6km walk will take an hour.
Brisk walk
Walking at a brisk pace is roughly 8-9mins per kilometre; you can hold a conversation but you are feeling it
Hilly walk
Walk at a brisk pace as above but aim to do this over tough terrain such as hills / sand / gravel.
Easy run
Run at a comfortable, steady pace where you can still talk, but not sing. That’s approximately 5-7 minutes per kilometre. You can test this by timing yourself walk around the Barwon River which has measured kilometres marked on the path.
Run
Challenge yourself by picking up the pace. Your breathing will be heavier, and you should find it difficult to hold a conversation throughout the run.
Hilly run
Run at the same pace as above but choose a route with rolling or challenging hills, there are plenty along the Barwon river around Highton, Belmont and also running around Eastern Park
Threshold run
Aim to push yourself to run about 80% of what you could do if you had to race for the designated time, e.g. if you believe you can run 10km in 40mins in a Race, then aim to run 8km in the 40mins. This is one of the best ways to get yourself race ready!!
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Basic Nutrition Guide
Nutrition is just as important as your physical training, below are some well known facts to have you feeling your best on the start line, also included are a few tips from last year’s 12km winner Scott Rantall.
Drink up
Whether you’re walking or running this event it’s essential to stay hydrated. You’re well hydrated if your urine is pale to clear before the race, Run Geelong will also have drinks available on the course, the 6km may be too short to require a drink but you never know how hot the weather will be on the day! Dehydration can occur when you lose just 2 per cent of your body fluids, which decreases physical and mental performance, and makes you feel like you’re working twice as hard as you are!
Eat smart
Eating right during training and especially in the week of the event is vital in allowing you to perform at your highest level, Give your diet some thought before race day to what works for you as you don’t want an upset stomach, stitches or low energy levels on the day or in training. It’s also recommended to eat a low-fat, carbohydrate-rich meal the night before the event and at least 2 hours prior to the race to ensure your muscle glycogen levels (the energy reserves stored in your muscles) are adequate. That may mean getting up early to eat and hydrate.
Good pre-race dinner meals include
Good pre-race morning meals include
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