This Beginner 30k plan is a 16 week program that is designed for first time 30k runners. Ideally, this will suit a beginner runner who has run at least one half marathon and is not quite ready for the step up to the full marathon distance.
It is expected someone taking on this program has running experience of at least 12 months including 5k, 10k and half marathon race distances. A decent level of fitness is needed to tackle this program.
The program includes aerobic running and aerobic endurance sessions to build the appropriate aerobic conditioning for success over the 30k distance. It also includes tempo and speed sessions to gain the anaerobic capacity, neuromuscular connections and run efficiency to be successful over 30k. This is supplemented with S&C to build a strong, robust and resilient running body.
Most weeks include 4-6 sessions with a structured program of foundation, build and recovery weeks before a short taper in to race day.
Online triathlon and run coaching for beginners through to world championship level athletes. Programs for short course to Ironman triathlon and middle to long distance runners. You can find out more by visiting www.smurfandsmurfette.com.au or by listening to our podcast at smurfandsmurfette.buzzsprout.com