30KM

TRAINING
PLAN
YOUR 13 WEEK 30KM
TRAINING PLAN
BROUGHT TO YOU BY FISIOCREM
& BE A RUNNER

We're delighted to be able to provide training plans

for 2020, brought to you by our Naming Rights
Partner - fisiocrem.

fisiocrem is the ultimate training partner for your

2020 race preparations, ensuring you have a
solution for those inevitable muscular aches and
pains.

This training plan has been produced by Blayne Arnold, head coach at Be A Runner. The training
plan has been prepared in a way that will ensure you will arrive at the start line in December best
prepared to complete your event, ensuring you are healthy, injury free and most importantly fit
enough to enjoy the distance.

For runners looking to achieve a specific goal or train in a

group in the lead up to the event this year, we recommend
contacting Blayne at Be A Runner who will be happy to assist
on both fronts.

We would like to take the opportunity to thank Blayne and the

team at Be A Runner for preparing training plans for the 2020
fisiocrem GC50 Run Festival. We wish you all the best with
your training!

WWW.BEARUNNER.ORG

#RunWithUs
YOUR COACH
A MESSAGE FROM BLAYNE AND THE
TEAM AT BE A RUNNER

We're delighted to be able to provide training plans for the 2020

fisiocrem GC50 Run Festival 2020.

These plans are designed to best prepare you to undertake your

running event at the fisiocrem GC50 Run Festival. These plans are
designed to allow runners to improve their overall fitness, so they
are healthy when they step on the start line and fit enough so they
enjoy their run all the way to the finish line.

It should be noted that these plans are generic plans and are not individual training programs,
therefore they should treated as a guide to assist you with your running.

SOME KEY POINTS TO REMEMBER:

1. Running should be enjoyable, effort may be required some days, but every day shouldn’t be
hard. Easy runs should be easy!
2. Going slow/walking is okay!
3. Twelve weeks is a long time, don’t over do it in the first few weeks.
4. Don’t play catch up. If you miss a run, it’s gone! Don’t stockpile runs for the end of the week, this
is a guaranteed way to get injured.
5. If you’re exhausted have an extra rest day! Your body will thank you for it!
6. If you have niggle, get it sorted ASAP. Don’t run on it if it’s making it worse.
7. These plans are a guide, if you would like additional support and a personalised program please
get in touch with the Be A Runner team and we’ll be happy to help.

YOUR COACH: A FINAL WORD:

Blayne lives and breathes running! From coaching,
to coach education, to physio for state and national
athletics teams, to being a published author on
running biomechanics, physiology, and training
loads in running. Blayne is passionate and
knowledgeable about all things running and wants
to help everyone to Be A Runner!
If you enjoy your training you will enjoy your
run at the fisiocrem GC50 Run Festival.
Remember to take it easy, and take it one
day at at time. Consistency is key!
If you need assistance or support please
get in touch at www.bearunner.org
Happy Running! See you at the finish line!
GLOSSARY
SOME TERMS USED WITHIN THIS PROGRAM:

LONG RUN:

This run should be done at relativity easy pace, where you should be able to chat for most the run.
For most runners this will be the most important run every week. It will help you to build your
endurance and fitness, while preparing both the body and mind for your race. Common mistake is
doing the Long Run too fast! Slow down and enjoy it!

EASY RUN:

The Easy Run needs to be EASY! You should be able to talk the whole time. When you finish you
should feel better than when you started. Common mistake is running too fast! Slow down and feel
good!

FARTLEK:

Fartlek s Swedish for “speed play” and simply refers to runs where you change pace. One simple
way to approach them is to “run” for the efforts and “jog” for the easy/recovery. Because we are
trying to improve your endurance and fitness your efforts should not be max, but rather a gentle
increase in pace. Common mistake is going too fast in the first effort, you are better off building into
these runs and finishing strong.

REST:

Means REST! Twelve weeks is a long time and your body needs rest so it can recover and improve.
Common mistake is running every day early in the plan and then being over-trained and exhausted
well before race day.

TEMPO:

Tempo is simply “huff and puff” running. You should be breathing heavy by the middle to end of the
efforts. This needs to be controlled, where you could speak in a broken sentence if you had to.
Common mistake: is running much too fast and building up significant fatigue and suffering in the
second half of the run. You are better off building into these runs and finishing strong.
WEEK 1 14/09 (MON) 15/09 (TUES)

WALK OR EASY RUN - EASY RUN

RUN

30 MIN 5 KM

16/09 (WED) 17/09 (THURS) 18/09 (FRI)

REST DAY RUN - EASY RUN REST DAY

ENJOY THE DAY ENJOY THE DAY

OFF OFF

5 KM

19/09 (SAT) 20/09 (SUN)

RUN - EASY RUN RUN - LONG RUN

"IF IT
DOESN'T
This run should be done at an
easy pace - being able to talk
throughout.
CHALLENGE
YOU IT WON'T
CHANGE YOU"
5 KM 10 KM
WEEK 2 21/09 (MON) 22/09 (TUES)

WALK OR EASY RUN - EASY RUN

RUN

30 MIN 5 KM

23/09 (WED) 24/09 (THURS) 25/09 (FRI)

REST DAY RUN - EASY RUN REST DAY

ENJOY THE DAY ENJOY THE DAY

OFF OFF

5 KM

26/09 (SAT) 27/09 (SUN)

RUN - EASY RUN RUN - LONG RUN

"ALL
PROGRESS
This run should be done at an
easy pace - being able to talk
throughout.
TAKES PLACE
OUTSIDE OF
THE COMFORT
5 KM 12 KM ZONE"
WEEK 3 28/09 (MON) 29/09 (TUES)

RUN - FARTLEK
WALK OR EASY 1km easy jog to warm up
RUN 5 x 2 min effort, 2 min easy
1km easy jog to cool down
Efforts are done slightly faster
(not max effort)

30 MIN 5 KM

30/09 (WED) 01/10 (THURS) 02/10 (FRI)

REST DAY RUN - MIDWEEK REST DAY

LONG RUN

ENJOY THE DAY ENJOY THE DAY

OFF OFF

8 KM

03/10 (SAT) 04/10 (SUN)

"FIND YOUR
RUN - EASY RUN RUN - LONG RUN WHY. KNOW
This run should be done at an
easy pace - being able to talk
YOUR HOW.
throughout. BELIEVE IN
THE
PROCESS."
5 KM 14 KM
WEEK 4 05/10 (MON) 06/10 (TUES)

RUN - TEMPO
RUN
WALK OR EASY
RUN 1km easy jog warm up
3 x 10min effort running (3 min
break between sets)
1km easy jog cool down

30 MIN 8 KM

07/10 (WED) 08/10 (THURS) 09/10 (FRI)

REST DAY RUN - MIDWEEK REST DAY

LONG RUN

ENJOY THE DAY ENJOY THE DAY

OFF OFF

8 KM

10/10 (SAT) 11/10 (SUN)

RUN - EASY RUN RUN - LONG RUN

"YOU'VE GOT
This run should be done at an
easy pace - being able to talk
THIS"
throughout.

5 KM 15 KM
Where will your
training take you?
Explore the beauty of the Gold Coast as you prepare
for the 2020 fisiocrem GC50 Run Festival.
WEEK 5 12/10 (MON) 13/10 (TUES)

RUN - FARTLEK
WALK OR EASY 1km easy jog to warm up
RUN 5 x 2 min effort, 2 min easy
1km easy jog to cool down
Efforts are done slightly faster
(not max effort)

30 MIN 5 KM

14/10 (WED) 15/10 (THURS) 16/10 (FRI)

REST DAY RUN - MIDWEEK REST DAY

LONG RUN

ENJOY THE DAY ENJOY THE DAY

OFF OFF

8 KM

17/10 (SAT) 18/10 (SUN)

"DON'T STOP
UNTIL YOU'RE
RUN - EASY RUN RUN - LONG RUN

PROUD"
This run should be done at an
easy pace - being able to talk
throughout.

8 KM 16 KM
WEEK 6 19/10 (MON) 20/10 (TUES)

RUN - TEMPO
RUN
WALK OR EASY
RUN 1km warm up & cool down
3km tempo (1/2 mara pace)
4 min break
3km tempo (1/2 mara pace)

30 MIN 8 KM

21/10 (WED) 22/10 (THURS) 23/10 (FRI)

REST DAY RUN - MIDWEEK REST DAY

LONG RUN

ENJOY THE DAY ENJOY THE DAY

OFF OFF

10 KM

24/10 (SAT) 25/10 (SUN)

"YOU'RE
RUN - EASY RUN RUN - LONG RUN
LAPPING
This run should be done at an
easy pace - being able to talk
PEOPLE ON
throughout.
THE COUCH"

8 KM 18 KM
WEEK 7 26/10 (MON) 27/10 (TUES)

RUN - FARTLEK
WALK OR EASY
1km easy to warm up
RUN 8 x (2 min effort, 1 min easy)
1km easy to cool down

30 MIN 5 KM

28/10 (WED) 29/10 (THURS) 30/10 (FRI)

REST DAY RUN - MIDWEEK REST DAY

LONG RUN

ENJOY THE DAY ENJOY THE DAY

OFF OFF

10 KM

31/10 (SAT) 01/11 (SUN)

"WE HOPE THE

TRAINING IS
RUN - EASY RUN RUN - LONG RUN

GOING WELL!"
This run should be done at an
easy pace - being able to talk
throughout.

8 KM 20 KM
WEEK 8 02/11 (MON) 03/11 (TUES)

RUN - TEMPO
RUN
WALK OR EASY
RUN 1km warm up
3 x 10 mins (3 min break
between sets)
1km cool down

30 MIN 8 KM

04/11 (WED) 05/11 (THURS) 06/11 (FRI)

REST DAY RUN - MIDWEEK REST DAY

LONG RUN

ENJOY THE DAY ENJOY THE DAY

OFF OFF

12 KM

07/11 (SAT) 08/11 (SUN)

"PAIN TODAY
RUN - EASY RUN RUN - LONG RUN
WILL GIVE YOU
This run should be done at an
easy pace - being able to talk
STRENGTH
throughout.
TOMORROW"

8 KM 22 KM
 recover right
What is your go to spot for some rest and recovery
between training?
WEEK 9 09/11 (MON) 10/11 (TUES)

WALK OR EASY RUN - FARTLEK

RUN
1km warm up
10 x (2min effort, 1 min easy)
1km cool down

30 MIN 7 KM

11/11(WED) 12/11 (THURS) 13/11 (FRI)

REST DAY RUN - MIDWEEK REST DAY

LONG RUN

ENJOY THE DAY ENJOY THE DAY

OFF OFF

12 KM

14/11 (SAT) 15/11 (SUN)

"IF YOU FAIL
RUN - EASY RUN RUN - LONG RUN TO PREPARE,
This run should be done at an YOU PREPARE
TO FAIL"
easy pace - being able to talk
throughout.

10 KM 24 KM
WEEK 10 16/11 (MON) 17/11 (TUES)

RUN - TEMPO
WALK OR EASY RUN
RUN
1km warm up & cool down
4km tempo (1/2 mara pace)
4 min break
4km tempo (1/2 mara pace)

30 MIN 10 KM

18/11 (WED) 19/11 (THURS) 20/11 (FRI)

REST DAY RUN - MIDWEEK REST DAY

LONG RUN

ENJOY THE DAY ENJOY THE DAY

OFF OFF

12 KM

21/11 (SAT) 22/11 (SUN)

RUN - EASY RUN RUN - LONG RUN "NEVER DOUBT

This run should be done at an HOW FAR YOU
CAN GO..."
easy pace - being able to talk
throughout.

5 KM 25 KM
WEEK 11 23/11 (MON) 24/11 (TUES)

WALK OR EASY RUN - EASY RUN

RUN

30 MIN 8 KM

25/11 (WED) 26/11 (THURS) 27/11 (FRI)

REST DAY RUN - MIDWEEK REST DAY

LONG RUN

ENJOY THE DAY ENJOY THE DAY

OFF OFF

10 KM

28/11 (SAT) 29/11 (SUN)

"WELL DONE
RUN - EASY RUN RUN - LONG RUN ON YOUR
This run should be done at an TRAINING TO
DATE!"
easy pace - being able to talk
throughout.

10 KM 18 KM
WEEK 12 30/11 (MON) 01/12 (TUES)

WALK OR EASY
RUN - EASY RUN
RUN
RACE
WEEK

30 MIN 8 KM

02/12 (WED) 03/12 (THURS) 04/12 (FRI)

REST DAY RUN - MIDWEEK REST DAY

LONG RUN

ENJOY THE DAY ENJOY THE DAY

OFF OFF

10 KM

05/12 (SAT) 06/12 (SUN)

"WE WILL SEE
RUN - EASY RUN RACE DAY! YOU AT THE
From everyone at fisiocrem FINISH LINE"
and Be A Runner - we wish
you the best of luck!

5 KM 30 KM
WEEK 13 07/12 (MON) 08/12 (TUES)

REST DAY OR
WALK
EASY WALK
YOU
DID IT!
30 MIN

09/12 (WED) 10/12 (THURS) 11/12 (FRI)

REST DAY WALK REST DAY

ENJOY THE DAY ENJOY THE DAY

OFF OFF

30 MIN

13/12 (SAT) 14/12 (SUN)

"HAPPY
WALK / EASY RUN WALK / EASY RUN HOLIDAYS!

ENJOY!"

30 MIN 30 MIN
WITH THANKS TO OUR 2020
EVENT PARTNERS...