Training programme 5
I am a female, aged 45, office worker, enjoy running, skiing and a fine wine :o)
I have done the Kepler 7 times, all my finishing times have started with 8. I am not fast, I am consistent, my first 5km and my last 5km will be at the same pace.
I live in Dunedin, but spend a lot of time in Central Otago (Bannockburn) at weekends. I have provided guidance to get about ten mates, so they could completed the Kepler. I do the Motatapu Maraton also each year, so I have a good base fitness
I never run more than 3 times a week. I do swim & bike on other days.
Time on feet is very important. But make sure you have rest days!
Want to stay injury free? Get OFF the tar seal, find gravel roads, dirt tracks
Learn to walk up hills. You will get to the top more refreshed.
Learn to run/walk/run/walk.
However, the race only starts at Irisburn when you have 30km to go! That is why it is important to do some long flat boring runs, where you go and go for over 3 hours.
Practice eating Banana’s! You get those on race day, they are a great fuel
Practice carrying a pack with the compulsory kit in it.
If you look at my time vs km, the slower ones involve big hills!
Find someone else to run with when you go into remote places
Most of all… enjoy yourself and explore our great planet
| Week | Day 1 | Day 2 | Weekend |
|---|---|---|---|
| Hill (Tue) | Flat (Thur) | Hours | |
| 4-Jul | 75 | 60 | |
| 11-Jul | 75 | 60 | 2:00 |
| 18-Jul | 75 | 60 | 3:00 |
| 25-Jul | 75 | 60 | 2:00 |
| 1-Aug | 90 | 60 | 3:00 |
| 8-Aug | 90 | 60 | 2:00 |
| 15-Aug | 90 | 60 | 3:00 |
| 22-Aug | 90 | 60 | 3:00 |
| 29-Aug | 90 | 60 | 2:00 |
| 5-Sep | 90 | 60 | 3:00 |
| 12-Sep | 90 | 60 | 3:00 |
| 19-Sep | 90 | 60 | 4:00 |
| 26-Sep | 2:00 | 60 | 3:00 |
| 3-Oct | 2:00 | 60 | 3:00 |
| 10-Oct | 2:00 | 60 | 4:30 |
| 17-Oct | 2:00 | 60 | 3:00 |
| 24-Oct | 2:00 | 60 | 4:30 |
| 31-Oct | 2:00 | 60 | 5:30 |
| 7-Nov | 2:00 | 60 | 4:00 |
| 14-Nov | 2:00 | 60 | 3:30 |
| 21-Nov | 90 | 60 | 2:00 |
| 28-Nov | 90 | 60 | 1:00 |
| 5-Dec | 60 | RACE DAY |
| Week | 2007 | 2008 | 2009 | 2010 | ||||
|---|---|---|---|---|---|---|---|---|
| Week | Weekend | Week | Weekend | Week | Weekend | Week | Weekend | |
| 4-Jul | 2:30 | 18 | London Marathon (April) | |||||
| 11-Jul | 4:02 | 30 | ski | |||||
| 18-Jul | ski | 2:40 | 21 | 2:00 | ||||
| 25-Jul | 4:00 | 33 | 3:40 | Ski | Tuesday | |||
| 1-Aug | 3:00 | ski | ski | 1:30 | Ran to work | |||
| 8-Aug | Ski | 4:30 | 32 | 3:00 | Ski | There & back | ||
| 15-Aug | 3:30 | 33 | 2:00 | 18 | 3:00 | 2:10 | Hilly. 1:30 | |
| 22-Aug | Ski | 2:15 | 21 | ski | 2:15 | Each way | ||
| 29-Aug | 2:15 | 20 | 1 | 10 | 4:00 | 28 | 2:47 | |
| 5-Sep | Dunedin | Marathon | Ski | ski | 3:40 | |||
| 12-Sep | 4:13 | 42 | Sydney | 2:15 | 3:00 | |||
| 19-Sep | 0.45 | 7 | 4:14 | Marathon | 4:48 | 30 | 4:00 | |
| 26-Sep | Ski | ski | 3:30 | 32 | Ski | 3:00 | ||
| 3-Oct | 3:00 | 23 | 3:00 | 1:20 | Wedding | 3:00 | ||
| 10-Oct | 6:30 | 47 | 5:30 | 38 | 6:10 | 45 | 4:40 | 3:00 |
| 17-Oct | 3:50 | 34 | 12 Hr Rogaine (48k) | 3:40 | 3:30 | 3:00 | ||
| 24-Oct | 1:00 | 9 | 3:30 | 4:00 | 28 | 4:00 | 3:00 | |
| 31-Oct | 4:20 | 33 | 3:50 | 33 | 4:42 | 35 | 5:45 | 3:00 |
| 7-Nov | Oz | 4:15 | 5:22 | 34 | 3:30 | 3:00 | ||
| 14-Nov | 2:30 | 21 | 3:45 | 3:30 | 33 | 3:30 | 3:00 | |
| 21-Nov | 2:30 | 21 | 2:30 | 2:00 | 16 | 2:00 | ||
| 28-Nov | :20 | 3 | 1:00 | :50 | 7 | 1:00 | ||
| 5-Dec | 8:58 * | 60+ | 8:14 | 60+ | 8:19 | 60+ | 8:17 | |
| *wait at Luxmore, lost 20+ mins | *course about 5 mins longer now (to get around a slip) | |||||||
