| TRAINING FOR OTTAWA 10K, HALF MARATHON | |||||||
| Weeks | Week Beginning | TUESDAY (GO ALL OUT) (Make sure you take a rest interval) meters | TUES TOTAL | Thursday (WITH EFFORT) | Saturday (LONG WALK) | NOTES - How you do? | |
| 10 KM | Train for 21 KM | ||||||
| 14 | 12-Feb | 10 to 20 warm up; 5 x 800: 10 cool | 4 | 6.2 | 6.2 | 10 | |
| 13 | 19-Feb | 10 to 20 warm up; 3x 1600: 10 cool | 4.8 | 10 | 6.2 | 13 | |
| 12 | 26-Feb | 10 to 20 warm up; 2 x 1200 + 4 x 800: 10 cool | 5.6 | 6.2 | 6.2 | 13 | |
| 11 | 04-Mar | 10 to 20 warm up; 6 x 800: 10 cool | 4.8 | 10 | 8 | 13 | |
| 10 | 11-Mar | 10 to 20 warm up; 2 SETS OF: 6 x 400: 10 cool | 4.8 | 6.2 | 10 | 13 | |
| 9 | 18-Mar | 10 to 20 warm up; 2x 1600: 10 cool | 6 hills | 12 | 6.2 | 18 | |
| 8 | 25-Mar | 10 to 20 warm up; 2 SETS OF: 2 x 1200: 10 cool | 8 hills | 6.2 | 8 | 15 | |
| 7 | 01-Apr | 10 to 20 warm up; 5 X 1 KM 10 cool | 10 hills | 10 | 10 | 15 | Start hill training 1 hour each week |
| 6 | 08-Apr | 10 to 20 warm up; 3x 1600: 10 cool | 8 hills | 6.2 | 7 | 15 | |
| 5 | 15-Apr | 10 to 20 warm up; 10x 400: 10 cool | 6 hills | 12 | 12 | 17 | |
| 4 | 22-Apr | 10 to 20 warm up; 6 X 1 KM 10 cool | 8 hills | 6.2 | 14 | 16 | |
| 3 | 29-Apr | 10 to 20 warm up; 2 SETS OF: 2 x 1200: 10 cool | 6 hills | 12 | 16 | 21 | |
| 2 | 06-May | 10 to 20 warm up; 2 X 3.2 KM 10 cool | 6.4 | 6.2 | 10 | 16 | |
| 1 | 13-May | 10 to 20 warm up; 5 X 1 KM 10 cool | 5 | 10 | 10 | 13 | |
| RACE WEEK | 20-May | 10 to 20 warm up; 6 x 400: 10 cool | 2.4 | 6.2 | 10K | 21K | |
| LEE SCOTT TRAINING TIP: | |||||||
| 15 STEPS AS FAST AS YOU CAN | |||||||
| 30 STEPS | |||||||
| 30 STEPS AS FAST AS YOU CAN | |||||||
| 30 STEPS | |||||||
| 45 STEPS AS FAST AS YOU CAN | |||||||
| 45 STEPS | |||||||
| REPEAT 6 TIMES | |||||||
2023 Races
Races TPW are registered for
Jan 13
Bermuda Triangle
Challenge
Jan 22
Robbie Burns 8K
May 7
Toronto Marathon 5k/10k/Half or Full
May 14
Sporting Life 10k
May 19-21 Halifax Bluenose 5k/10k/Half or Full
June 17
Toronto Waterfront 10k (formerly Lululemon 10k)
Races of Interest
Mar 12
Toronto St Patricks 5k/10k - Steamwhistle
Brewery
April 1
Spring Run 5k/10k
- High Park race ( for many of us our first 5k race)
April 29-30 Mississauga Race Weekend 5k/10k/Half/Full
May 21
Toronto Women's
Half
May 26/27 Ottawa race weekend 5k/10k/Half/Full
June 3
Pelee Island Half
June 11
Buttertart Trot 5k/10k Midland
June 17
Niagara Ultra Races 5k/10k/Half/Full
August 12 Buttertart Festival 5k Burlington
Sept 16
Oasis Zoo Run 5k/10k
October 15 TCS Toronto Waterfront 5k/Half/Full
Nov 5-6
Road 2 Hope Marathon Weekend 5k/10k/Half/Full
Dec 31
Beaches 5k
Jan 1
Hair of the Dog - Balmy Beach Club 8k?
Articles of Interest
