Oparara Trail Run Training Plan (Intermediate 30 week Plan - Start 01 Oct 18) 3runs/wk

Average Weekly Training Hours 04:01
Training Load By Week
Average Weekly Training Hours 04:01
Training Load By Week

“Training for excellence, with excellent training.”


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


Designed for Intermediate Runners who is looking to complete the Oparara Wilderness Trail Run, the primary goal of this training plan is to prepare you to Finish YOUR event COMFORTABLY.


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 of Trail Running Events, as well as plenty of Half and Full Marathon distance events and my success coaching hundreds of runners.


Starting 30 weeks before the Oparara Wilderness Trail Run (on 27 April 2018), this plan progresses through phases to build you to your peak performance. Each week includes 3 runs and a stretching 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 comfortably for 90 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 01 October 2018 and finishes on race day.

Sample Day 4
0:30:00
27.5TSS
Run - 10x 100m Stride Outs

WU: 10min W/U Level II; MS: 10x 100m Stride Outs on 60sec; CD: 10min C/D Level II; 10min Stretching

Sample Day 5
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 6
1:30:00
119.1TSS
Run - Long 1:30hr (Pace)

90min Level II; Conduct 4x ~100m Stride Outs - one each at 65min, 70min, 75min & 80min; 10min Stretching

Sample Day 9
1:00:00
80TSS
Run - Steady 60min (Pace)

60min Level II; 10min Stretching

Sample Day 11
0:30:00
27.5TSS
Run - 10x 100m Stride Outs

WU: 10min W/U Level II; MS: 10x 100m Stride Outs on 60sec; CD: 10min C/D Level II; 10min Stretching

Sample Day 12
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 13
1:35:00
126TSS
Run - Long 1:35hr (Pace)

1:35hr Level II; Conduct 4x ~100m Stride Outs - one each at 70min, 75min, 80min & 85min; 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.