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Victorian Youth Week 2020 - Healthy Bodies, Healthy Minds

We are partnering with the amazing team at "Run Strong Online Coaching" to bring you a series of four week running programs developed by professional running coaches and Australian representatives Julian Spence and Ellie Pashley.

The weather is getting better, the restrictions are easing and we know that physical activity leads to a healthier headspace.

Grab a friend, grab a pet, grab a family member or take this challenge on your own. 

Select a running program from the list below that suits you and get started today!

We'll be posting more information to our Facebook page @goldenplainsyouth including local paths and trails maps and motivational and instructional videos.

 

Start Running - Begginer Program

 

WEEK

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

1

Rest, Gentle Walk, XT

Run/Walk. 10 x (Run 1min, Walk 2mins)

Rest, gentle walk, XT

Hill Walk.                          Take a walk over a hilly route through any number of our hilly suburbs! Work hard walking the uphills.

Rest, gentle walk or XT

Run/Walk. 60mins. Include at least 7 x 2min runs during the 60mins taking as much time to walk in between as required.

rest

2

Run/Walk. 10 x (Run 90secs, Walk 90secs)

Rest, gentle walk, XT

Hill Walk.                                 Take a walk over a hilly route through any number of our hilly suburbs! Work hard walking the uphills

Rest, gentle walk, XT

Run/Walk. 2 x 3mins run/ 3mins walk, 3 x 2mins run/2mins walk, 4 x 1min run/1min walk

Rest, gentle walk, XT

Run/Walk.                        70mins. Include 7 x 3min runs dring the 70mins taking as much time to walk in between as required

3

rest

Run/Walk                                    6mins run/3mins walk. 5mins run/2mins walk. 3mins run

Hill Walk.                                 Take a walk over a hilly route through any number of our hilly suburbs! Work hard walking the uphills

Run/Walk +                          3mins slow run/2mins walk. 5 x 30sec fast run/60sec walk. 3mins slow run

Rest, gentle walk or XT

Run/Walk. 80mins. Include at least 3 x 10min runs during the 80mins taking as much time to walk in between as required.

rest

4

Run/Walk                                      8 x (Run 3mins, Walk 2mins)

Rest, gentle walk, XT

Run/Walk +                              4mins slow run/2mins walk. 10 x 20sec fast run/40sec walk. 4mins slow run

Rest, gentle walk, XT

Flat Walk. Take a walk around a flatter area. Make sure you're not working too hard. Save your energy for Sunday!

Rest or gentle walk.

3km straight run!

 

Run Further - Intermediate Program

 

WEEK

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

1

Rest, Walk, XT

FARTLEK.                            Warm up - 3mins @ EP. Session - 8 x 30sec @ HP, 90sec @ EP.                                       Cool down - 3mins @ EP

Rest, Walk, XT

20mins @ EP

TEMPO                           Warm up - 4mins @ EP. Session -  5mins @ SP. (REST) 1min @ EP. 5mins @ SP.                                  Cool down - 4mins @ EP

Rest, Walk, XT

LONG RUN.                 35mins @ EP

2

Rest, Walk, XT

INTERVALS                                 Warm up - 6mins @ EP.                                     Session - 8 x 60seconds @ HP. (rest) - 90sec stand or walk rest.                            Cool down - 6mins @ EP

Rest, Walk, XT

25mins @ EP

TEMPO                           Warm up - 5mins @ EP. Session -  8mins @ SP. (REST) 2mins @ EP, 6mins @ SP .                                   Cool down - 4mins @ EP

Rest, Walk, XT

LONG RUN.                 40mins @ EP

3

Rest, Walk, XT

HILLS.                                   Warm up - 4mins @ EP on flat. Session -  8 x 20sec hill sprints @ HP. Walk to base of hill for recovery.                                      Cool down - 4mins @ EP

15mins @ EP

30mins @ EP

TEMPO                           Warm up - 6mins @ EP. Session -  10mins @ SP.     Cool down - 6mins @ EP

Rest, Walk, XT

LONG RUN.                 45mins @ EP

4

Rest, Walk, XT

30mins @ EP

Rest, Walk, XT

TEMPO                           Warm up - 3mins @ EP. Session -  8 x 30sec @ HP. (REST) 90sec @ EP recoveries.                            Cool down - 3mins @ EP

15mins @ EP

Rest or Walk

10km run!

 

Run Faster - Advanced Program

 

WEEK

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

1

Rest, Walk, XT

HILLS.                                   Warm up - 10mins @ EP.                                                  Session - 8 x 25sec hill reps. 8 x 10sec hill reps.  (rest is walk back to base of hill)                       Cool down - 10mins @ EP

Rest, Walk, XT

20mins @ EP

FARTLEK                           Warm up - 6mins @ EP.                    Session - 5 x 2mins @ HP, 1min jog @ EP                     Cool Down - 6mins @ EP

Rest, Walk, XT

LONG RUN.                 40mins @ EP

2

Rest, Walk, XT

INTERVALS                                 Warm up - 10mins @ EP.                                     Session - 10 x 60seconds @ HP. (rest) - 90sec stand or walk rest.                            Cool down - 10mins @ EP

Rest, Walk, XT

25mins @ EP

STEADY                             Warm up - 5mins @ EP.        Session - 10mins @ SP.  Cool down -  5mins @ EP

Rest, Walk, XT

LONG RUN.                 45mins @ EP

3

Rest, Walk, XT

HILLS.                                   Warm up - 10mins @ EP.                                                  Session - 3 x (40sec, 20sec, 10sec hill reps). Rest is walk or slow jog back to base of hill                                         Cool down - 10mins @ EP

Rest, Walk, XT

30mins @ EP

INTERVALS                                 Warm up - 10mins @ EP.                                     Session - 12 x 30seconds @ HP. (rest) - 60sec stand or walk rest.                            Cool down - 10mins @ EP

Rest, Walk, XT

LONG RUN.                 50mins @ EP

4

Rest, Walk, XT

30mins @ EP

Rest, Walk, XT

SPRINTS                                Warm up - 10mins @ EP.  Session - 10 x 10sec sprints @ HP. Walk back recovery.          Cool Down - 10mins @ EP

15mins @ EP

Rest or Walk

2k Time Trial

 

 

SP = Steady Pace
Faster than easy pace but slower than hard pace. Can still say your address in one breath. Uncomfortable but not hard

EP = Easy Pace
Slow Jogging pace. Can hold conversation EASILY at all times during the run

HP = Hard Pace
Fast pace. Very difficult to talk during repetition. Should feel hard but achievable. Closer to sprinting than jogging

XT = Cross Train
Walk, swim, bike ride, gym etc

 

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Page Last Updated:

Wednesday, 2 December 2020 - 2:36pm

 

Council acknowledges the traditional Wadawurrung owners of this land. Council pays its respects to Wadawurrung Elders both past and present and extends that respect to all Aboriginal and Torres Strait Islander People who are part of Golden Plains Shire.