Oparara Trail Run Training Plan (BEGINNER 24 week Plan) - Start 12-Nov-18

Average Weekly Training Hours 03:31
Training Load By Week
Average Weekly Training Hours 03:31
Training Load By Week

“Training for excellence, with excellent training.”


When you cross the finish line of the 20km Oparara Wilderness Trail Run you will have accomplished something very special.



Designed for Beginner runners who are looking to complete the 20km Oparara Wilderness Trail Run event, the primary goal of this training plan is to prepare you to COMPLETE the Oparara Wilderness Trail Run.


Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens ofTrail Running events, as well as plenty of Half and Full Marathon distance events, and my success coaching hundreds of runners & triathletes.


Starting 24 weeks before the Oparara event, this plan progresses through phases to build you to your peak performance. Each week contains three runs. You will build up to running 2 hrs in a single session. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).


Prior to using this plan, you should be able to run non-stop for 40 minutes.


Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.


Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz


Training for another race distance? I also have training plans for IRONMAN/Challenge Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.



Please Note: This training plan starts on Monday 12 November 2018 and finishes on race day.

Sample Day 4
0:30:00
39.3TSS
Run - Easy 30min (Pace)

30min Level II; 10min Stretching

Sample Day 5
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 6
0:45:00
59.6TSS
Run - Steady 45min (Pace)

45min Level II;
10min Stretching

Sample Day 9
0:30:00
39.3TSS
Run - Easy 30min (Pace)

30min Level II; 10min Stretching

Sample Day 11
0:30:00
39.3TSS
Run - Easy 30min (Pace)

30min Level II; 10min Stretching

Sample Day 12
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 13
0:50:00
66.4TSS
Run - Steady 50min (Pace)

50min Level II; 10min Stretching

Ray Boardman
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QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.