RUN THROUGH FOUR WINERIES • SUNDAY 4 NOVEMBER 2018 • TAHBILK WINERY, NAGAMBIE, VICTORIA

Nokkon Race Training Plans

To help you prepare for your Four Vines journey, our good friends at Nokkon have created several training plans to help you reach the start line.... and then the finish line... in good shape. These programs have been designed by Shaun Moore who is always out and about in the Melbourne running community and will be one of the pacers at Four Vines.

Download the plan that suits your goals below!

Beginner Training Plans

Notes & Information

Rest / Cross Train

Designed to get your body recovered from the previous week along with a way to build strength using other activities other than running.
Ideal cross training duration is 45mins up to 60mins.
Type of training could be yoga, pilates, cycling, swimming, gym (focusing on core, glutes and single leg stability exercises), walking etc.

Quality Sessions

Warm Up:
All quality session are to begin with a light 10min warm up jog, followed by some dynamic stretches.
3x20m of each of the following high knees, side step, butt kicks and A skip.
Followed by progressive strides or run throughs of 40m building up pace from 60%, 70%, 80% and lastly 90%

Cool down:
10min light job with static stretching

Mona Fartlek

Continuous session with hard efforts of 2x90sec, 4x60sec, 4x30sec, 4x15sec. Between each effort is a slower run (walk if you need to) of the same time duration that you just completed. For example, if you've just run a hard effort for 90sec then you'll have 90sec of slower, easier running. The session should equal 20 minutes of running.

3x 6min efforts

This session is designed to build your speed endurance with 3 repetitions of 6min with a 2min static (standing/walking) recovery. The aim is to run further and raise the intensity with each successive 6min effort.

5x 1km efforts

1km intervals with a work rest ratio of 2:1. For example: if your 1km rep takes 5mins you have a 2min 30sec rest. Your rest is half the time of the effort.

10x 400m efforts

400m efforts are to be ran at a pace slightly quicker than your current 5k race pace. Recovery is a 200m float at approx. 1min slower than your 5k race pace.

Pyramid Session

200m, 400m, 600m, 800m, 600m, 400m, 200m max efforts with the aim to increase the perceived effort in the second half of the session. Recovery for all efforts is 200m, this can be a walk or slow jog, aiming to lower your heart rate and be ready to give 100% on the next effort.

Absorption Run

This is your mid week run where the aim is to recover from the previous hard session as a bit of a "shock absorber". A relaxed run and effort based on your body and not your watch.

Tempo Session

Tempo runs are to be ran with the start feeling relatively maintainable, though towards the end you will be working a little bit to maintain the pace. An example for an 8km tempo will be to run at a pace 20 to 30sec per km slower than your 10km race pace.

Long Run

Your long runs are to be ran at a relaxed conversational pace, with the aim to build your time on legs. A guide for what is a suitable pace is to run at 30 to 45 sec/km slower than your goal race pace.

Marathon Training Plan

Week 1
W/C Monday 13 August

MONDAY - Rest or Cross Train
TUESDAY - Mona Fartlek
WEDNESDAY - Absorption Run 8km
THURSDAY - Rest
FRIDAY - Tempo Run 8km
SATURDAY - Rest
SUNDAY - Long Run 20km

Week 2
W/C Monday 20 August

MONDAY - Rest or Cross Train
TUESDAY - 3x 6min
WEDNESDAY - Absorption Run 8km
THURSDAY - Rest
FRIDAY - Tempo Run 8km
SATURDAY - Rest
SUNDAY - Long Run 24km

Week 3
W/C Monday 27 August

MONDAY - Rest or Cross Train
TUESDAY - 5x 1km
WEDNESDAY - Absorption Run 8km
THURSDAY - Rest
FRIDAY - Tempo Run 10km
SATURDAY - Rest
SUNDAY - Long Run 26km

Week 4
W/C Monday 3 September

MONDAY - Rest or Cross Train
TUESDAY - 10x 400m
WEDNESDAY - Absorption Run 8km
THURSDAY - Rest
FRIDAY - Tempo Run 10km
SATURDAY - Rest
SUNDAY - Long Run 24km

Week 5
W/C Monday 10 September

MONDAY - Rest or Cross Train
TUESDAY - Pyramid
WEDNESDAY - Absorption Run 8km
THURSDAY - Rest
FRIDAY - Tempo Run 12km
SATURDAY - Rest
SUNDAY - Long Run 27km

Week 6
W/C Monday 17 September

MONDAY - Rest or Cross Train
TUESDAY - Mona Fartlek
WEDNESDAY - Absorption Run 8km
THURSDAY - Rest
FRIDAY - Tempo Run 12km
SATURDAY - Rest
SUNDAY - Long Run 30km

Week 7
W/C Monday 24 September

MONDAY - Rest or Cross Train
TUESDAY - 3x 6min
WEDNESDAY - Absorption Run 8km
THURSDAY - Rest
FRIDAY - Tempo Run 12km
SATURDAY - Rest
SUNDAY - Long Run 27km

Week 8
W/C Monday 1 October

MONDAY - Rest or Cross Train
TUESDAY - 5x 1km
WEDNESDAY - Absorption Run 8km
THURSDAY - Rest
FRIDAY - Tempo Run 12km
SATURDAY - Rest
SUNDAY - Long Run 35km

Week 9
W/C Monday 8 October

MONDAY - Rest or Cross Train
TUESDAY - 10x 400m
WEDNESDAY - Absorption Run 8km
THURSDAY - Rest
FRIDAY - Tempo Run 10km
SATURDAY - Rest
SUNDAY - Long Run 29km

Week 10
W/C Monday 15 October

MONDAY - Rest or Cross Train
TUESDAY -  Pyramid
WEDNESDAY - Absorption Run 8km
THURSDAY - Rest
FRIDAY - Tempo Run 10km
SATURDAY - Rest
SUNDAY - Long Run 27km

Week 11
W/C Monday 22 October

MONDAY - Rest or Cross Train
TUESDAY -  Mona Fartlek
WEDNESDAY - Absorption Run 8km
THURSDAY - Rest
FRIDAY - Tempo Run 8km
SATURDAY - Rest
SUNDAY - Long Run 25km

Week 12
W/C Monday 29 October

MONDAY - Rest or Cross Train
TUESDAY -  Absorption Run 8km
WEDNESDAY - Tempo Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 8km
SATURDAY - Rest
SUNDAY - Race Day!

Half Marathon Training Plan

Week 1
W/C Monday 13 August

MONDAY - Rest or Cross Train
TUESDAY - Mona Fartlek
WEDNESDAY - Absorption Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 6km
SATURDAY - Rest
SUNDAY - Long Run 12km

Week 2
W/C Monday 20 August

MONDAY - Rest or Cross Train
TUESDAY - 3x 6min
WEDNESDAY - Absorption Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 6km
SATURDAY - Rest
SUNDAY - Long Run 14km

Week 3
W/C Monday 27 August

MONDAY - Rest or Cross Train
TUESDAY - 5x 1km
WEDNESDAY - Absorption Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 6km
SATURDAY - Rest
SUNDAY - Long Run 15km

Week 4
W/C Monday 3 September

MONDAY - Rest or Cross Train
TUESDAY - 10x 400m
WEDNESDAY - Absorption Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 8km
SATURDAY - Rest
SUNDAY - Long Run 14km

Week 5
W/C Monday 10 September

MONDAY - Rest or Cross Train
TUESDAY - Pyramid
WEDNESDAY - Absorption Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 8km
SATURDAY - Rest
SUNDAY - Long Run 16km

Week 6
W/C Monday 17 September

MONDAY - Rest or Cross Train
TUESDAY - Mona Fartlek
WEDNESDAY - Absorption Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 10km
SATURDAY - Rest
SUNDAY - Long Run 17km

Week 7
W/C Monday 24 September

MONDAY - Rest or Cross Train
TUESDAY - 3x 6min
WEDNESDAY - Absorption Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 10km
SATURDAY - Rest
SUNDAY - Long Run 12km

Week 8
W/C Monday 1 October

MONDAY - Rest or Cross Train
TUESDAY - 5x 1km
WEDNESDAY - Absorption Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 10km
SATURDAY - Rest
SUNDAY - Long Run 17km

Week 9
W/C Monday 8 October

MONDAY - Rest or Cross Train
TUESDAY - 10x 400m
WEDNESDAY - Absorption Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 8km
SATURDAY - Rest
SUNDAY - Long Run 16km

Week 10
W/C Monday 15 October

MONDAY - Rest or Cross Train
TUESDAY -  Pyramid
WEDNESDAY - Absorption Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 8km
SATURDAY - Rest
SUNDAY - Long Run 14km

Week 11
W/C Monday 22 October

MONDAY - Rest or Cross Train
TUESDAY -  Mona Fartlek
WEDNESDAY - Absorption Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 6km
SATURDAY - Rest
SUNDAY - Long Run 12km

Week 12
W/C Monday 29 October

MONDAY - Rest or Cross Train
TUESDAY -  Absorption Run 8km
WEDNESDAY - Tempo Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 6km
SATURDAY - Rest
SUNDAY - Race Day!

Intermediate Training Plans

Notes & Information

Rest / Cross Train

Designed to get your body recovered from the previous week along with a way to build strength using other activities other than running.
Ideal cross training duration is 45mins up to 60mins.
Type of training could be yoga, pilates, cycling, swimming, gym (focusing on core, glutes and single leg stability exercises), walking etc.

Quality Sessions

Warm Up:
All quality session are to begin with a light 10min warm up jog, followed by some dynamic stretches.
3x20m of each of the following high knees, side step, butt kicks and A skip.
Followed by progressive strides or run throughs of 40m building up pace from 60%, 70%, 80% and lastly 90%

Cool down:
10min light job with static stretching

Mona Fartlek

Continuous session with hard efforts of 2x90sec, 4x60sec, 4x30sec, 4x15sec. Between each effort is a slower run (walk if you need to) of the same time duration that you just completed. For example, if you've just run a hard effort for 90sec then you'll have 90sec of slower, easier running. The session should equal 20 minutes of running.

3x 6min efforts

This session is designed to build your speed endurance with 3 repetitions of 6min with a 2min static (standing/walking) recovery. The aim is to run further and raise the intensity with each successive 6min effort.

5x 1km efforts

1km intervals with a work rest ratio of 2:1. For example: if your 1km rep takes 5mins you have a 2min 30sec rest. Your rest is half the time of the effort.

10x 400m efforts

400m efforts are to be ran at a pace slightly quicker than your current 5k race pace. Recovery is a 200m float at approx. 1min slower than your 5k race pace.

Pyramid Session

200m, 400m, 600m, 800m, 600m, 400m, 200m max efforts with the aim to increase the perceived effort in the second half of the session. Recovery for all efforts is 200m, this can be a walk or slow jog, aiming to lower your heart rate and be ready to give 100% on the next effort.

Absorption Run

This is your mid week run where the aim is to recover from the previous hard session as a bit of a "shock absorber". A relaxed run and effort based on your body and not your watch.

Tempo Session

Tempo runs are to be ran with the start feeling relatively maintainable, though towards the end you will be working a little bit to maintain the pace. An example for an 8km tempo will be to run at a pace 20 to 30sec per km slower than your 10km race pace.

Long Run

Your long runs are to be ran at a relaxed conversational pace, with the aim to build your time on legs. A guide for what is a suitable pace is to run at 30 to 45 sec/km slower than your goal race pace.

Marathon Training Plan

Week 1
W/C Monday 13 August

MONDAY - Rest or Cross Train
TUESDAY - Mona Fartlek
WEDNESDAY - Absorption Run 8km
THURSDAY - Rest
FRIDAY - Tempo Run 8km
SATURDAY - Absorption Run 8km
SUNDAY - Long Run 25km

Week 2
W/C Monday 20 August

MONDAY - Rest or Cross Train
TUESDAY - 3x 6min
WEDNESDAY - Absorption Run 8km
THURSDAY - Rest
FRIDAY - Tempo Run 8km
SATURDAY - Absorption Run 8km
SUNDAY - Long Run 26km

Week 3
W/C Monday 27 August

MONDAY - Rest or Cross Train
TUESDAY - 5x 1km
WEDNESDAY - Absorption Run 8km
THURSDAY - Rest
FRIDAY - Tempo Run 10km
SATURDAY - Absorption Run 8km
SUNDAY - Long Run 28km

Week 4
W/C Monday 3 September

MONDAY - Rest or Cross Train
TUESDAY - 10x 400m
WEDNESDAY - Absorption Run 8km
THURSDAY - Rest
FRIDAY - Tempo Run 10km
SATURDAY - Absorption Run 8km
SUNDAY - Long Run 24km

Week 5
W/C Monday 10 September

MONDAY - Rest or Cross Train
TUESDAY - Pyramid
WEDNESDAY - Absorption Run 8km
THURSDAY - Rest
FRIDAY - Tempo Run 12km
SATURDAY - Absorption Run 8km
SUNDAY - Long Run 27km

Week 6
W/C Monday 17 September

MONDAY - Rest or Cross Train
TUESDAY - Mona Fartlek
WEDNESDAY - Absorption Run 8km
THURSDAY - Rest
FRIDAY - Tempo Run 12km
SATURDAY - Absorption Run 8km
SUNDAY - Long Run 35km

Week 7
W/C Monday 24 September

MONDAY - Rest or Cross Train
TUESDAY - 3x 6min
WEDNESDAY - Absorption Run 8km
THURSDAY - Rest
FRIDAY - Tempo Run 12km
SATURDAY - Absorption Run 8km
SUNDAY - Long Run 27km

Week 8
W/C Monday 1 October

MONDAY - Rest or Cross Train
TUESDAY - 5x 1km
WEDNESDAY - Absorption Run 8km
THURSDAY - Rest
FRIDAY - Tempo Run 12km
SATURDAY - Absorption Run 8km
SUNDAY - Long Run 35km

Week 9
W/C Monday 8 October

MONDAY - Rest or Cross Train
TUESDAY - 10x 400m
WEDNESDAY - Absorption Run 8km
THURSDAY - Rest
FRIDAY - Tempo Run 10km
SATURDAY - Absorption Run 8km
SUNDAY - Long Run 29km

Week 10
W/C Monday 15 October

MONDAY - Rest or Cross Train
TUESDAY -  Pyramid
WEDNESDAY - Absorption Run 8km
THURSDAY - Rest
FRIDAY - Tempo Run 10km
SATURDAY - Absorption Run 8km
SUNDAY - Long Run 27km

Week 11
W/C Monday 22 October

MONDAY - Rest or Cross Train
TUESDAY -  Mona Fartlek
WEDNESDAY - Absorption Run 8km
THURSDAY - Rest
FRIDAY - Tempo Run 8km
SATURDAY - Absorption Run 8km
SUNDAY - Long Run 25km

Week 12
W/C Monday 29 October

MONDAY - Rest or Cross Train
TUESDAY -  Absorption Run 8km
WEDNESDAY - Tempo Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 8km
SATURDAY - Rest
SUNDAY - Race Day!

Half Marathon Training Plan

Week 1
W/C Monday 13 August

MONDAY - Rest or Cross Train
TUESDAY - Mona Fartlek
WEDNESDAY - Absorption Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 6km
SATURDAY - Absorption Run 6km
SUNDAY - Long Run 12km

Week 2
W/C Monday 20 August

MONDAY - Rest or Cross Train
TUESDAY - 3x 6min
WEDNESDAY - Absorption Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 6km
SATURDAY - Absorption Run 6km
SUNDAY - Long Run 14km

Week 3
W/C Monday 27 August

MONDAY - Rest or Cross Train
TUESDAY - 5x 1km
WEDNESDAY - Absorption Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 6km
SATURDAY - Absorption Run 6km
SUNDAY - Long Run 17km

Week 4
W/C Monday 3 September

MONDAY - Rest or Cross Train
TUESDAY - 10x 400m
WEDNESDAY - Absorption Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 8km
SATURDAY - Absorption Run 6km
SUNDAY - Long Run 14km

Week 5
W/C Monday 10 September

MONDAY - Rest or Cross Train
TUESDAY - Pyramid
WEDNESDAY - Absorption Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 8km
SATURDAY - Absorption Run 6km
SUNDAY - Long Run 16km

Week 6
W/C Monday 17 September

MONDAY - Rest or Cross Train
TUESDAY - Mona Fartlek
WEDNESDAY - Absorption Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 10km
SATURDAY - Absorption Run 6km
SUNDAY - Long Run 17km

Week 7
W/C Monday 24 September

MONDAY - Rest or Cross Train
TUESDAY - 3x 6min
WEDNESDAY - Absorption Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 10km
SATURDAY - Absorption Run 6km
SUNDAY - Long Run 18km

Week 8
W/C Monday 1 October

MONDAY - Rest or Cross Train
TUESDAY - 5x 1km
WEDNESDAY - Absorption Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 10km
SATURDAY - Absorption Run 6km
SUNDAY - Long Run 15km

Week 9
W/C Monday 8 October

MONDAY - Rest or Cross Train
TUESDAY - 10x 400m
WEDNESDAY - Absorption Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 8km
SATURDAY - Absorption Run 6km
SUNDAY - Long Run 17km

Week 10
W/C Monday 15 October

MONDAY - Rest or Cross Train
TUESDAY -  Pyramid
WEDNESDAY - Absorption Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 8km
SATURDAY - Absorption Run 6km
SUNDAY - Long Run 15km

Week 11
W/C Monday 22 October

MONDAY - Rest or Cross Train
TUESDAY -  Mona Fartlek
WEDNESDAY - Absorption Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 6km
SATURDAY - Rest
SUNDAY - Long Run 12km

Week 12
W/C Monday 29 October

MONDAY - Rest or Cross Train
TUESDAY -  Absorption Run 8km
WEDNESDAY - Tempo Run 6km
THURSDAY - Rest
FRIDAY - Tempo Run 6km
SATURDAY - Rest
SUNDAY - Race Day!