Bridge to Brisbane 12 Week Training Program: Week 1 (20 June - 26 June)

Here is week 1 of 12 on the road to Bridge to Brisbane! If you cannot complete the set week 1 sessions or they are too easy for you, you may need to scale them to an appropriate intensity. Sessions will progress from week to week. Complete the sessions in order if possible. We will be doing session 3 together on Saturday morning 7am as part of the walk & run club. 

For more information about how to complete the different session types, the different paces and how to structure your training week please see our previous post introducing the 12 week programs: http://drivefitness.blogspot.com/2011/06/introducing-drive-fitness-bridge-to.html. 

Remember to keep your cross training (XT) sessions going  - two per week if possible. These sessions are important for your strength, power, flexibility and recovery - all of which are important for your 10km walk/run training. If you have any questions about the 12 week training program please chat to your trainer next session.

Drive Walkers/Joggers

• Session 1 (IT): 5min easy-moderate pace warm up / 3min easy pace (walk/slow jog) - 1min moderate pace (brisk walk/faster jog) x 5 / 5min easy-moderate pace cool down
• Session 2 (CT): 30-40min easy-moderate pace (brisk walk/slow jog)
• Session 3 (IT): 5min easy-moderate pace warm up / 3min easy pace (walk/slow jog) - 1min moderate-hard pace (brisk walk/faster jog) x 5 / 5min easy-moderate pace cool down

Drive Runners:

• Session 1 (Tempo): 5min easy pace warm up / 20min moderate-hard pace (equal to or faster than the pace you intend to set for 10km but maintainable) / 5min easy pace cool down
• Session 2 (CT): 30-40min easy-moderate pace (consistent jog)
• Session 3 (IT): 5min easy-moderate pace warm up / 3min easy pace - 1min moderate-hard pace (faster than the pace you intend to set for 10km) x 5 / 5min easy-moderate pace cool down