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Training Program for the Bridge to Brisbane

With the Bridge to Brisbane run fastly approaching it still isn't to late to start your training, with just over nine weeks to go before the big day a relevant and practical program can still be followed in order to participate and even achieve good results.

The following is a small program outline for 9 weeks, obviously the minor details can be altered for personal preference and this program can be applied to both the 5 and 10 km distances, simply by changing distances covered throughout the program in relation to your chosen distance. As is noticeable from the below program the first four weeks are a general phase, this phase is aimed at completing a large volume of training at low intensity. This phase hopes to form an aerobic basis in which to build on in the later periods. This phase consists of longer and slower runs, compared to the specific phase which are generally higher intensity but shorter distances (note: distance still relevant to race distance).

The last half week is designed as a taper in which both volume and intensity are greatly decreased, so much so that they are basically absent the last few days. This allows all physiological adaptations to take place and full potential to be reached.  

Following are a few typical examples of a week from both phases, remember that all sessions involve a ten-minute warm up and warm down at least. This can consist of a light jog, dynamic and static stretches and/or activity specific stretches.

A typical week in the general phase (1^st four weeks) 10km:

N.B: Susceptible to vary each week. This would be first week, as week's progress the distance of aerobic, interval and long runs will increase. The max can be either % max heart rate or your personal perceived exertion levels, the latter being more appropriate.

By the end of this phase the volume should be considerably high with aerobic runs averaging around 10-12 km.  A progressive approach must be taken by slowly increasing volume weekly, even half-weekly.

Interval Training: Consists of quick jog for certain period, followed by larger period low intensity running as recover. This is repeated for the entire distance. Quick is normally between 75-85% max (or even higher) whilst slow is 50-60%.

Resistance Circuit:

Includes core stability exercises. Push-ups, sit ups, lunges, front/side bridges, planks, skipping, burpees, any variety is fine. Even boxing or tai chi can be completed.

Cross training:

Includes swimming, bike riding, touch, soccer etc.  Be sure to maintain low intensity, so competitive sports are probably not advisable.

Sprint Training:

Ranging from 200-600 metre sprints, generally high intensity (80-90% max) with reps from 4-6.

Specific Phase (2nd group of four weeks): This is higher intensity but lower volume of exercise.

N.B: For interval training in this phase the quicker pace is around 80-90% whilst the recover would be 50-60%.

As you can see the intensity of the sessions has become higher, but at this point the volume is still rather large, this volume will gradually decrease over the following weeks. Be careful, however, as you still need to be frequently training at, or close to, your races distance. The frequency of these runs will decrease near the end of this phase.

After the eighth week of training a taper week should be utilised, this is decreasing intensity and volume (workload) daily. With two-three days before the race all training should be postponed.

If this program is followed and adapted to the individual preferences it should provide you with a sufficient basis too not only complete the bridge to Brisbane run but also compete well.

The below table indicates how as volume (Red) decreases intensity increases (Blue). Therefore at the end intensity is high whilst volume is quite low.

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