Raceweek Running Program & Tips

With this being the week of the “Pub2Pub” race we will be tapering down the training kilometres so you are fresh and raring to go on Raceday.

6km Runners:

  • Session 1 – 4 x 250m runs @3/4 pace (rest 2mins between)
  • Session 2 – 3km easy run (take it as a recovery run – so slow!)
  • Session 3 – Stretch session/Yoga/Swim/Massage

13km Runners:

  • Session 1 – 6 x 500m runs @3/4 pace (rest 2mins between)
  • Session 2 – 6.5km easy run (take it as a recovery run – so slow!)
  • Session 3 – Stretch session/Yoga/Swim/Massage


  1. Carb Loading – Do not look at changing your diet habits the night before the race! Stick to exactly what you have been doing the night before you do your training runs. Your stomach will most likely not be happy if you decide on something different.
  2. Hydration – Plenty of water in the days leading up to the race on Sunday. If you are thirsty on Raceday it’s too late and your already dehydrated.
  3. Pacing – Those “newer” to running look to Negative Split your race. That means the second half of the race should be faster then the first half, so make sure the first half of the race you are running at a pace you can increase when needed.


Lastly make sure you enjoy the run! Good luck😄

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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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