H ill Conqueror 2:00 Finish

For explanation of the various concepts used in this program , please refer to the SATARA H ILL H ALF MARATH
Sunday 11th December 2016
Monday 12th December 2016
Tuesday 13th December 2016
Wednesday 14th December 2016

Thursday 15th December 2016

Friday 16th December 2016

Saturday 17th December 2016

Sunday 18th December 2016

Monday 19th December 2016

Tuesday 20th December 2016

Wednesday 21st December 2016

Thursday 22nd December 2016

Friday 23rd December 2016
Saturday 24th December 2016

Sunday 25th December 2016

Monday 26th December 2016

Tuesday 27th December 2016

Wednesday 28th December 2016

Thursday 29th December 2016

Friday 30th December 2016

Saturday 31st December 2016

Sunday 1st January 2017

Monday 2nd January 2017

Tuesday 3rd January 2017

Wednesday 4th January 2017

Thursday 5th January 2017

Friday 6th January 2017

Saturday 7th January 2017

Sunday 8th January 2017

Monday 9th January 2017

Tuesday 10th January 2017

Wednesday 11th January 2017

Thursday 12th January 2017

Friday 13th January 2017

Saturday 14th January 2017

Sunday 15th January 2017

Monday 16th January 2017

Tuesday 17th January 2017

Wednesday 18th January 2017

Thursday 19th January 2017

Friday 20th January 2017

Saturday 21st January 2017

Sunday 22nd January 2017

Monday 23rd January 2017

Tuesday 24th January 2017

Wednesday 25th January 2017

Thursday 26th January 2017

Friday 27th January 2017

Saturday 28th January 2017

Sunday 29th January 2017

Monday 30th January 2017

Tuesday 31st January 2017

Wednesday 1st February 2017

Thursday 2nd February 2017

Friday 3rd February 2017

Saturday 4th February 2017

Sunday 5th February 2017

Monday 6th February 2017

Tuesday 7th February 2017
 H ill Conqueror 2:00 Finish
s used in this program , please refer to the SATARA H ILL H ALF MARATH ON TRAINING GUIDE 2015
Run 45-60 minutes at easy pace
Run 45-60 minutes at easy pace
Rest Day
Run 45 minutes at easy pace.
Run 50 minutes at easy pace. After 20 minutes increase to a fast pace for 45 seconds then slow to an easy pace
4 minutes. Repeat this 2-3 more times. Then complete the remainder at an easy pace.
Warm up. Run hard up a hill for 35 seconds and jog slowly dow. Run hard twice more to the same place and
down. Take a 3 minute rest. Do this set 2 times before cooling down.
Rest Day
Warm up. Run 250 m at 5km pace, walk 50m. Repeat this seven more times. Take 2 minutes recovery and th
repeat another set of 8. Then cool down.
Run 80 minutes long run pace, increasing to 10km pace over the last 10-15 minutes.
Rest Day
Warm up. Run 1000m at 10km pace. Have 30 seconds recovery and run a second 1000m. Take 2-3 minutes
recovery walk and jog then repeat until completed three sets of two1000m. Cool down
Run 60 minutes long run pace.
Run 45 minutes at an easy pace
Rest Day
Warm up. Run 1600m at 5km pace. Take 10 minutes of recovery walk and jog then repeat with a second 1600
Cool down
Run 90 minutes at long run pace
Rest Day
Warm up. Run hard up a hill for 35 seconds and jog slowly dow. Run hard to the same place and jog down. Rep
until you complete three hills. Take a 3 minute rest. Do this set 3 times before cooling down.
Warm up. Run 500m at 10km pace. Take 30 seconds recovery. Repeat this 2 more times. Take a 3 minute break a
then do a second set of 3 again. Cool down.
Run 60 minutes at easy pace. After 20 minutes increase pace to 10km for 45 seconds, then reduce back to e
pace for 5 minutes. Repeat this three more times then finish the balance at easy pace.
Run 35 minutes at easy pace. Alternatively Cross train for 45 minutes using cycling, swimming or cross train
machine at gym
Warm up. Run 250m at 10km pace. Take 75 second of recovery then repeat another four 250m. Take 3 min
recovery. Now complete a second set of five 250m efforts. Cool down
Run 80-90 minutes long run pace.
Rest Day
W arm up well. Run 5km tim e trial hard. Make a note of the tim e and use Table 1 to confirm training paces for
future training
Run 60 minutes easy pace.
Run 45 minutes at easy pace. After 20 minutes increase to a 10km pace for 45 seconds then slow to an easy p
for 4 minutes. Repeat this three more time. Then complete the remainder at an easy pace.
Rest day. Alternatively Cross train for 30 minutes using cycling, swimming or cross train machine at gym
Run 20 minutes at an easy pace. Then run 2km at predicted 21km pace, followed by 8 minutes easy pace. Rep
the 2km three times. Then Finish with 20 minutes at easy pace.
Run 60 minutes at easy pace. After 20 minutes increase pace to 10km for 45 seconds, then reduce back to e
pace for 5 minutes. Repeat this four more times then finish the balance at easy pace.
Rest Day

Warm up. Run hard up a hill for 35 seconds and jog slowly down. Run hard to the same place and jog down. Rep
this to complete a set of four. Take a 3 minute rest. Do this set two more times before cooling down.

Run 50-60 minutes at easy pace.

Warm up. Run 150 m at 5km pace, walk 50m. Repeat this 5 more times. Then take 90 seconds recovery and rep
a second set of 6. Then cool down.
Run 35 minutes at easy pace. Alternatively Cross train for 45 minutes using cycling, swimming or cross train
machine at gym
Warm up. Run 500m at 10km pace. Take 90 second of recovery then repeat another four 500m. Take 2 min
recovery. Now complete a second set of five 500m efforts. Cool down
Run 100 minutes long run pace.
Rest Day

Warm up. Run 500m at 5km pace. Take 90 seconds of recovery. Repeat until completed five to six 500m. Cool do

Run 60 minutes at easy pace

Warm up. Run 150 m at 5km pace, walk 50m. Repeat this 7 more times. Then take 90 seconds recovery and rep
a second set of 8. Then cool down.
Run 30 minutes at an easy pace.

Warm up. Run 1200m at 10km pace. Take 90 seconds of recovery. Repeat until completed four 1200m. Cool dow

Run 20 minutes at an long run pace. Then run 2km at predicted 21km pace, followed by 10 minutes easy pace.Th
run 2km at 21km race pace. Then Finish with 10 minutes at long run pace.
Rest Day
Warm up. Run 300m at 5km pace. Take 90 seconds of recovery. Repeat until completed six to eight 300m. C
down
Run 50 minutes at easy pace.
Warm up. Run 150 m at 5km pace, walk 50m. Repeat this 7 more times. Then take 90 seconds recovery and rep
a second set of 8. Then cool down.
Run 35 minutes at easy pace. Alternatively Cross train for 45 minutes using cycling, swimming or cross train
machine at gym
Run 50 minutes at easy pace.
Run 20 minutes at an long run pace. Then run 4km at predicted 21km pace, followed by 10 minutes easy pace.Th
run 2km at 21km race pace. Then Finish with 10 minutes at long run pace.
Rest Day

Warm up. Run 1000m at 10km pace. Take 90 second of recovery then repeat another four 1000m. Cool down

Run 60 minutes at easy pace

Warm up. Run hard up a hill for 35 seconds and jog slowly down. Run hard to the same place and jog down. Rep
this to complete a set of four. Take a 3 minute rest. Do this set two more times before cooling down.

Run 35 minutes at easy pace. Alternatively Cross train for 45 minutes using cycling, swimming or cross train
machine at gym
Warm up. Run 600m at 10km pace. Take 60- 90 second of recovery then repeat another five 600m. Cool down

Run 60-70 minutesat long run pace.

Rest Day
Warm up. Run 500m at 5km pace. Take 90 second of recovery then repeat another three 500m. Cool down
Run 40 minutes at easy pace
Run 40 minutes at easy pace. After 20 minutes increase to a fast pace for 30 seconds then slow to an easy pace
3 minutes. Repeat this two more times. Then complete the remainder at an easy pace.
Rest Day
Run 20-30 minutes at easypace. Then from a standing start accelerate to a fast pace. Hold this pace for 20 met
and then decelerate to give a total of 60- 80 metres. Walk back to the start as recovery. Repeat these acceleratio
2-3 times.
Warm up well. Run 15km or 10km Race hard. Make a note of the time and use Table 1 to confirm training paces f
future training
Rest Day
Run 45 minutes at an easy pace
Run 60 minutes at easy pace
Run 45 minutes at easy pace. After 20 minutes increase to a 10km pace for 45 seconds then slow to an easy p
for 4 minutes. Repeat this three more time. Then complete the remainder at an easy pace.
Run 35 minutes at easy pace. Alternatively Cross train for 45 minutes using cycling, swimming or cross train
machine at gym

Warm up. Run 1200m at 10km pace. Take 90 second of recovery then repeat another three 1200m. Cool down

Run 100-120 minutes at long run pace with 1 minute walk every 25 minutes
Rest Day
Run 40 minutes at easy pace. After 20 minutes increase to a fast pace for 60 seconds then slow to an easy pace
3 minutes. Repeat this one more time. Then complete the remainder at an easy pace.
Run 60 minutes at easy pace
Warm up. Run 250m at 10km pace. Take 75 second of recovery then repeat another four 250m. Take 3 min
recovery. Now complete a second set of five 250m efforts.
Cool down
Run 35 minutes at easy pace.
Warm up. Run 1000m at 10km pace.Have 45 seconds recovery and run a second 1000m. Take 90 second to
minutes of recovery walk and jog then repeat until completed four sets of two 1000m. Cool down
Run 100-120 minutes long run pace.
Rest Day
Warm up. Run 150 m at 5km pace, walk 50m. Repeat this 5 more times. Then take 90 seconds recovery and rep
a second set of 6. Then cool down.
Run 60 minutes at easy pace
Warm up. Run hard up a hill for 35 seconds and jog slowly dow. Run hard three more times to the same place a
jog down. Take a 3 minute rest. Do this set 2 times before cooling down.
Rest Day
Warm up. Run 500m at 5km pace. Take 90 second of recovery then repeat another tthre 500m. Cool down
Run 80-90 minutes long run pace with 2 minutes walk every 20 minutes
Rest Day
Warm up. Run 150 m at 5km pace, walk 50m. Repeat this 4 more times. Then take 90 seconds recovery and rep
a second set of 5. Then cool down.
Run 30 minutes at an easy pace.
Run 35 minutes at easy pace. After 20 minutes increase to a fast pace for 30 seconds then slow to an easy pace
3 minutes. Repeat this two more time. Then complete the remainder at an easy pace.
Rest Day
Run 20-30 minutes at easypace. Then from a standing start accelerate to a fast pace. Hold this pace for 20 met
and then decelerate to give a total of 60- 80 metres. Walk back to the start as recovery. Repeat these acceleratio
2-3 times.
Satara H ills 21km sub 2:00 H our finish.
Easy pace
Long run pace
5 km pace
10 km pace
 Target Time 21.1k in 120 mins Target Pace: 5.35 min/km

Periodization Week of Monday Tuesday Wednesday Thursday Friday Saturday Sunday

8K @ 5:55 - 6:30 mins/km 8K @ 5:55 - 6:30 mins/km
(Run duration: 47- 52 (Run duration: 47- 52 6K @ 5:55 - 6:30 mins/km 10K @ 5:55 - 6:30 mins/km
BASE XT/ST minutes) Rest minutes) XT/ST (Run duration: 35 - 39 (Run duration: 59 - 65
Strides: 4 * 100m w/45sec Strides: 4 * 100m w/45sec minutes) minutes)
rest rest
9K @ 5:55 - 6:30 mins/km
8K @ 5:55 - 6:30 mins/km (Run duration: 53 - 59
(Run duration: 47- 52 minutes) 6K @ 5:55 - 6:30 mins/km 12K @ 5:55 - 6:30 mins/km
BASE XT/ST minutes) Rest Choose a rolling route with XT/ST (Run duration: 35 - 39 (Run duration: 70 - 78
Strides: 4 * 100m w/45sec few ramps/inclines minutes) minutes)
rest Strides: 4 * 100m w/45sec
rest

9K @ 5:55 - 6:30 mins/km

9K @ 5:55 - 6:30 mins/km (Run duration: 53 - 59
(Run duration: 53 - 59 minutes) 7K @ 5:55 - 6:30 mins/km 14K @ 5:55 - 6:30 mins/km
BASE XT/ST minutes) Rest Choose a rolling route with XT/ST (Run duration: 41 - 46 (Run duration: 83 - 92
Strides: 6 * 100m w/45sec few ramps/inclines minutes) minutes)
rest Strides: 4 * 100m w/45sec
rest

6K @ 5:55 - 6:30 mins/km 8K @ 5:55 - 6:30 mins/km 8K @ 5:55 - 6:30 mins/km

(Run duration: 35 - 39 (Run duration: 47- 52 (Run duration: 47- 52
5K TT @ 5:12 (Should be
DOWN/ TIME TRIAL XT/ST minutes) minutes) XT/ST minutes) Rest
able to do sub 26:00)
Strides: 6 * 100m w/45 sec Strides: 6 * 100m w/45 sec Strides: 6 * 100m w/45 sec
rest rest rest

1600m WU jog 2K WU
7K @ 5:55 - 6:30 mins/km 14K @ 5:55 - 6:30 mins/km
6 * 800m @ 5:00 mins/km 6K @ 5:25 mins/km (32-33
BUILD XT/ST Rest XT/ST (Run duration: 41 - 46 (Run duration: 83 - 92
w/400m RI @ 6:30 mins/km mins)
minutes) minutes)
1600m CD jog 2K CD

1600m WU jog 2K WU 8K @ 5:55 - 6:30 mins/km

16K @ 5:55 - 6:30 mins/km
5 * 1000m @ 5:00 mins/km 6K @ 5:25 mins/km (32-33 (Run duration: 47- 52
BUILD XT/ST Rest XT/ST (Run duration: 95 - 104
w/400m RI @ 6:30 mins/km mins) minutes)
minutes)
1600m CD jog 2K CD

1600m WU jog 2K WU 9K @ 5:55 - 6:30 mins/km

18K @ 5:55 - 6:30 mins/km
4 * 1200m @ 5:00 mins/km 7K @ 5:25 mins/km (37-38 (Run duration: 53 - 59
BUILD XT/ST Rest XT/ST (Run duration: 106 - 117
w/400m RI @ 6:30 mins/km mins) minutes)
minutes)
1600m CD jog 2K CD

8K @ 5:55 - 6:30 mins/km 8K @ 5:55 - 6:30 mins/km 8K @ 5:55 - 6:30 mins/km

(Run duration: 47- 52 (Run duration: 47- 52 (Run duration: 47- 52
10K TT @ 5:24 (Should be
DOWN/ TIME TRIAL XT/ST minutes) minutes) XT/ST minutes) Rest
able to do sub 54:00)
Strides: 6 * 100m w/45 sec Strides: 6 * 100m w/45 sec Strides: 6 * 100m w/45 sec
rest rest rest

1600 WU 2K WU 9K @ 5:55 - 6:30 mins/km

18K @ 5:55 - 6:30 mins/km
4 * 1600m @ 5:16 mins/km 7K @ 5:25 mins/km (37-38 (Run duration: 53 - 59
PEAK XT/ST Rest XT/ST (Run duration: 106 - 117
w/400m RI @ 6:30 mins/km mins) minutes)
minutes)
1600 CD 2K CD
 1600 WU 2K WU
10K @ 5:55 - 6:30 mins/km 18K @ 5:55 - 6:30 mins/km
2 * 3200m @ 5:16 mins/km 8K @ 5:25 mins/km (43-44
PEAK XT/ST Rest XT/ST (Run duration: 59 - 65 (Run duration: 106 - 117
w/800m RI @ 6:30 mins/km mins)
minutes) minutes)
1600 CD 2K CD
1600 WU 2K WU
6K @ 5:55 - 6:30 mins/km 12K @ 5:55 - 6:30 mins/km
4 * 1600m @ 5:16 mins/km 8K @ 5:25 mins/km (43-44
TAPER XT/ST Rest XT/ST (Run duration: 35 - 39 (Run duration: 70 - 78
w/400m RI @ 6:30 mins/km mins)
minutes) minutes)
1600 CD 2K CD

8K @ 5:55 - 6:30 mins/km 8K @ 5:55 - 6:30 mins/km 8K @ 5:55 - 6:30 mins/km

(Run duration: 47- 52 (Run duration: 47- 52 (Run duration: 47- 52 PRBM Race @ 5:39
RACE Rest Rest Rest
minutes) minutes) minutes) mins/km