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High intensity 8 Week Training Program

Safety First

It is recommend before undertaking any new exercise program that you consult your Dr. It is also recommend you set a aside time every week to manage your body, with massage, physio and regular stretching to ensure injury prevention.

The kayaking component of the training program can have a high safety risk if participating in the ocean particularly on your own. Always paddle with someone else and only paddle in conditions that are at your current level of skill and fitness. All paddling boats/craft can be difficult to remount once capsized especially when fatigued so please consider this when choosing the type of craft you will be paddling on and consider how you would re-enter the boat in the event of a capsize. It is important to seek professional guidance and instruction when undertaking paddling for the first time, wear a PFD, and use a paddle leash and wear appropriate clothing.

Glossary

  • Hill reps - Perform repeated interval runs or cycling up a hill rather than a flat surface.
  • Tempo run - Running faster than your normal race pace
  • Functional training - Resistance and movement training performed to complement your cardio work.
  • Active rest day - Recovery activity rather than a total rest day – for example, going for a walk, slow swim or massage session.

Week 1

Monday Swim 20 mins; 60% intensity
Tuesday 20-minute tempo run; 60% intensity
Wednesday Functional and strength work; 70% intensity
Thursday 45 minutes paddling; 60% intensity
Friday 1000m swim; 70% intensity
Saturday Rest day
Sunday 20 minutes paddling, 10 minutes run; 60% intensity

Week 2

Monday Active rest; 50% intensity
Tuesday 10 minutes swim, 30 minutes paddling; 60% intensity
Wednesday 5k run; 60-70% intensity
Thursday 1300m swim; 60% intensity
Friday 1Functional training; 60% intensity
Saturday Rest day
Sunday 30 minutes paddling, 10 minutes run; 60% intensity

Week 3

Monday Active rest; 50% intensity
Tuesday 45 minutes paddling; 60% intensity
Wednesday Warm up, 500m run, 2k tempo run, 500m hill reps, 2k tempo run; 60-70% intensity
Thursday 1300m swim; 60% intensity
Friday 10 minutes paddling to warm up; 6 minutes sprint, 4 minutes easy running – repeat for 40 minutes; 60% intensity
Saturday Rest day
Sunday 30 minutes paddling, 10 minutes run; 70% intensity

Week 4

Monday Active rest; 50% intensity
Tuesday Swim 1400m; 70% intensity
Wednesday 5k – alternating 500m fast; 500m jogging; 60-80% intensity
Thursday Functional training; 60% intensity
Friday 10 minutes paddling, 500m run; repeat four times; 70% intensity
Saturday Rest day
Sunday 30 minutes paddling, 15 minutes run; 60% intensity

Week 5

Monday Active rest; 50% intensity
Tuesday 1200m swim, 5k run, 20 minutes cycle; 60-70% intensity
Wednesday 5k tempo run, 1300m swim, 40 minutes cycle; 60-70% intensity
Thursday Functional training; 60% intensity
Friday 40 minutes cycle, 5k tempo run, 1200m swim; 70% intensity
Saturday Rest day
Sunday 90 minutes paddling, 5k run, 1250m swim; 60% intensity

Week 6

Monday Active rest; 50% intensity
Tuesday 1450m swim; 70% intensity
Wednesday 4k run; 60-70% intensity
Thursday 40 minutes paddling, 10 minutes sprint, 5 minutes climb, 2k run; 70-80% intensity
Friday Functional training; 60% intensity
Saturday Rest day
Sunday 60 minutes paddling, 2k run; 60-70% intensity

Week 7

Monday Active rest; 60% intensity
Tuesday 2250m swim; 60% intensity
Wednesday 5k run – first 3k tempo, increase speed for last 2k; 70-80% intensity
Thursday 40 minutes paddling – 7 minutes at pace, 3 minutes steady; 60% intensity
Friday Functional training; 70% intensity
Saturday Rest day
Sunday 60 minutes paddling, 3k run; 60% intensity

Week 8

Monday Active rest; 50% intensity
Tuesday 1300m swim
Wednesday 5k run
Thursday Rest
Friday Rest
Saturday Race weekend
Sunday Race weekend

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