Welcome from the High Performance Centre Staff at SSISA! We are excited to provide you with this training programme, and to help you achieve your goals. We wish you the best in your training and on race day. Although this training plan has the elements for you to succeed, it is a packaged training plan designed for an endurance runner training for Bay to Bay.

If you would like a plan catered to your specific physiology, time constraints, and goals, the High Performance Centre offers personalized online coaching for endurance sports, strength assessments & custom gym plans, swimming technique classes, and group triathlon training. If you are interested in these offers kindly contact HPC by phone at 021 659 5643 or email at hpcsupport@ssisa.com

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How to read this plan:

4 Training Phases

A summary of the 4 training phases used in this plan is below, and includes a base, transition, peak, and taper phase. The goal of the base phase is to increase your aerobic capacity/endurance base. The volume will continually increase, while the intensity remains relatively low.

A recovery week is included in week 5 to allow your body to adapt to the previous weeks of training. Some athletes are tempted to train more in recovery weeks, but resist the temptation! Rest and rejuvenation are key to seeing improvements in training and performance. In the transition phase, you will see an increase in intensity. As you get closer to race day, you want to simulate racing conditions in training.

Expect to see longer efforts at race pace effort level. The peak phase is the final stretch of training leading up to taper. You will complete your longest run training sessions in preparation for your Bay-to-Bay race.

Speed work and race pace workouts continue. The taper phase lasts 2 weeks, and is the time to decrease volume and sharpen your speed and technical skills leading up to race day. Training Plan Overview The overview of the training plan is in grid format below. Each week of training is organized as columns, and specific days of training are in rows. The last row is the total weekly running distance in kilometres.

The overview is color-coded to represent specific training phases, recovery weeks, race day(s), and rest days. Specific Workout Descriptions All specific workouts are described below. They are listed by week & workout names will correspond to what you see in the training plan overview table. Workout descriptions include distance, time, and effort

Tips on a successful training plan:

Signs you need a rest day:

  • Impaired performance that does not improve with 2-3 days of rest
  • A feeling of heavy, slow, tired legs or arms that does not improve with 2-3 days rest
  • Trouble sleeping
  • Sudden loss of appetite
  • Cranky mood
  • Flu-like symptoms 

Flexibility in training:

The training plan assumes nothing goes wrong. A majority of athletes go through some sort of challenge during any given training plan. Learn to go with the flow and adjust as bumps arise.

Some common bumps and how to handle them:

  • During a long run, you start to have a nagging pain in your shin. If pain is above a 4 on a 10 scale, start walking & cut the run short. If the pain is not any better on the next run, take 3 days off running. If significant pain is still present after 3 days, you will likely need to consult a physiotherapist or Sports Medicine doctor.
  • Life gets CRAZY for a week & you miss most of the runs. Do NOT try and make up all of those runs the next week. This also goes for any illness you might encounter. Keep moving along with the plan, and take 10% of the distance off the long run for the next week.
  • You get sick. Training through illness can set you back farther than taking a few rest days. If you only have minor cold symptoms & feel ok to train, decrease the intensity. If you have a fever, vomiting, chest infection, or a more serious illness, rest & seek medical treatment.
  • Above all, be flexible and stay positive.

Good luck on your training journey. Train smart, be bold, and have fun!

The High Performance Centre offers personalized online coaching, strength assessments & custom gym plans, swimming technique classes, and group triathlon training. If you are interested in these offers kindly contact HPC by phone at 021 659 5643 or email at hpcsupport@ssisa.com

Kind Regards,

High Performance Centre Team

Training Phases

BaseTransitionPeakTaper
Goals
  • build volume
  • Increase aerobic capacity
  • Train with low intensity
  • Increase intensity
  • Simulate race conditions in training
  • Complete longest run
  • Sharpen technical skills
  • Decrease volume but maintain intensity

Training Plan Overview: Bay-to-Bay 15km

Week 1Week 2Week 3Week 4Week 5Week 6Week 7Week 8Week 9Week 10
Date 31/10-6/11 7/11-13/11 14/11-20/11 21/11-27/11 28/11-4/12 5/12-11/12 12/12-18/12 19/12-25/12 26/12-1/1 2/1-8/1
Monday
Tuesday 7km 7km 7km 9km 6km 9km 9km 10km 10km 8km
Wednesday 7km 9km 9km 9km 5km 9km 9km 9km 7km 6km
Thursday 7km 7km 8km 9km 6km 8km 8km 8km 6km 4km
Friday 7km 7km 8km 8km 7km 8km 8km 8km 8km
Saturday 7km 6km 7km 7km 7km 7km 7km 7km 8km 2km
Sunday 14km 16km 18km 20km 18km 23km 25km 25km 20km 30km
Weekly Distance (km) 49 52 57 62 48 64 66 67 59 50

Base
Transition
Peak
Taper
Race
Rest Day
Recovery

Workout List

Week1:
  • 7k incl 5k at 5:45/k
  • 7k easy at approx 6:30/k
  • 7k incl wu, then 4x 1:15 hard, 1 min jog
  • 7k easy at approx 6:30/k
  • 14k easy at approx 6:30/k on a hilly course
Week2:
  • 7k incl 5k at 5:43/k
  • 9k easy at approx 6:30/k
  • 7k incl wu, then 6x 1:15 hard, 1 min jog
  • 7k easy at approx 6:30/k
  • 6k easy at approx 6:30/k
  • 16k incl 8k at ~5:50/k average on hilly course
Week3:
  • 7k incl 5k at 5:40/k
  • 9k easy at approx 6:30/k
  • 8k incl wu, then 8x 1:15 hard, 1 min jog
  • 8k easy at approx 6:30/k
  • 7k easy at approx 6:30/k
  • 18k easy at approx 6:30/k on a hilly course
Week4:
  • 9k incl 5k at 5:35/k
  • 9k easy at approx 6:30/k
  • 9k incl wu, then 4x 2:30 hard, 2:30 min jog
  • 8k easy at approx 6:30/k
  • 7k easy at approx 6:30/k
  • 20k incl 11k at ~5:50/k average on hilly course
Week5:
  • 6k incl 3k at 5:40/k
  • 5k easy at approx 6:30/k
  • 6k incl wu, then 6x 1:15 hard, 1 min jog
  • 7k easy at approx 6:30/k
  • 6k easy at approx 6:30/k
  • 18k easy at approx 6:30/k on hilly course
Week6:
  • 9k incl 5k at 5:30/k
  • 9k easy at approx 6:30/k
  • 8k incl wu, then 3x 3:30 hard, 3:30 min jog
  • 8k easy at approx 6:30/k
  • 7k easy at approx 6:30/k
  • 23k incl 13k at ~5:50/k average on hilly course
Week7:
  • 9k incl 6k at 5:30/
  • 9k easy at approx 6:30/
  • 8k incl wu, then 4x 3:30 hard, 3:30 min jog
  • 8k easy at approx 6:30/k
  • 7k easy at approx 6:30/k
  • 25k easy at approx 6:30/k on hilly course
Week8:
  • 10k incl 7k at 5:30/k
  • 9k easy at approx 6:30/k
  • 8k incl wu, then 4x 4:30 hard, 4:00 min jog
  • 8k easy at approx 6:30/k
  • 7k easy at approx 6:30/k
  • 25k incl 15k at ~5:50/k average on hilly course
Week9:
  • 10k incl 8k at 5:30/k
  • 7k easy at approx 6:30/k
  • 6k incl wu, then 4x 5:00 hard, 4:30 min jog
  • 8k easy at approx 6:30/k
  • 8k easy at approx 6:30/k
  • 20k easy at approx 6:30/k on hilly course
Week10:
  • 8k wu, then 5k at 6:30/k
  • 6k easy at approx 6:30/k
  • 4k incl wu, then 4x 1:15 hard, 1 min jog
  • 2k easy at approx 6:30/k
  • 30k RACE