Week 1 Running Programs

We have just under a month now until the annual Pub 2 Pub race is held at the Northern beaches on Sunday 28th August. I have quite a few members from my Group’s that are taking on the challenge of either the 13km or 6km distances, and so I decided I can help out more by writing some specific programming for these distances. I myself have run the Pub 2 Pub twice before and enjoyed it immensely and have had plenty of previous experience with running completing various half-marathons and 1 marathon.

6km Runners:

Session 1 – 3km Run (slow & steady, don’t stress about the time)

Session 2 – 2 x 1km at 3/4 pace (rest 10mins between runs)

Session 3 – 5 x 1min sprints (rest 90sec between efforts)

13km Runners:

Session 1 – 8km Run (slow & steady, don’t stress about the time)

Session 2 – 3 x 2km at 3/4 pace (rest 5min between runs)

Session 3 – 5 x 90sec sprints (rest 2min between efforts)


  • For long runs try to do them on Sunday morning to try replicate race day prep (sleep, hydration, nutrition etc…)
  • Try to split these 3 sessions over the whole week and don’t complete on back to back days where possible
  • Practice your nutrition now in training and don’t wait until race day to decide to try something new


Good luck and please don’t hesitate to contact me if you have any questions – matt@crossfitathletic.com.au

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About the Author : Matthew Forwood

My passion for sport and fitness goes all the way back to when I was just six and started playing League for my local footy club. Since then it has continued to grow, as I pursued a professional career with the Penrith Panthers (until 2007) and more recently, began competing in CrossFit competitions. Exercise and training have become second nature to me, so turning to a career in Personal Training was an easy decision. It allows me to extend what I do in my own time to a full time job and to use my passion to motivate and encourage others. Since becoming a trainer in 2009 I have worked with (and learnt so much from) companies such as Vision PT and Virgin Active health clubs!

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