2009 10km ADVANCED Training Diary

EFFORT KEY
Welcome! THU 16 APR FRI 17 APR REST (OR XTRAIN):

Rest day, OR Gym/Cycle/
Swim/Pool run
To the ADVANCED 10KM Run Training Diary for REST:
50 min run 4 x 1km, 1.30 SR
preparation for the 2009 Gold Coast Airport Marathon, denotes a Rest only day
to be held on Sunday 5 July. (no XTrain)
m: metres CREATED BY
COMFORTABLE SPEED km: kilometres PAT CARROLL
You can use this training diary in two ways:
1. Simply print and fill in the gaps as you go COMFORTABLE: These runs are to be run 1.30: 1min 30sec
2. Use as an interactive PDF where you can save at a comfortable pace (still able to carry out a SR: Standing recovery
conversation) and will constitute all of your long runs. JR: Jog recovery
and edit progressively.
SPEED: These sessions will allow you to become a
Each day contains fields to insert your training time,
kilometres and performance comments. The session
faster runner and involve a light 10-15min warm up
followed by what is noted (core of the session). You
My 2009 Goals
and kilometre counters will automatically add up your will be running at an even pace throughout the core DISTANCE: 10km RUN
of the session and venturing outside your comfort
data each week. TIME:
zone. Complete the session with a cool down which [HH:MM:SS]
includes stretching.
Here’s a few simple tips on how to use the PDF:
MON 13 APR TUE 14 APR WED 15 APR THU 16 APR FRI 17 APR SAT 18 APR SUN 19 APR
WORKLOAD
REST 10 x 30 sec, 30 sec JR REST 50 min run 4 x 1km, 1.30 SR REST 50 min run
(or XTRAIN) (or XTRAIN) (or XTRAIN)
SPEED COMFORTABLE SPEED COMFORTABLE TOTALS

SESSIONS:
5
DETAILS
TIME: KMs:  TIME: 50 KMs: 6.5  TIME: KMs:  TIME: 50 KMs: 9.5 TIME: KMs:  TIME: 40 KMs: 7.25  TIME: 50 KMs: 10
PERFORMANCE/NOTES: PERFORMANCE/NOTES: PERFORMANCE/NOTES: PERFORMANCE/NOTES: PERFORMANCE/NOTES: PERFORMANCE/NOTES: PERFORMANCE/NOTES: DISTANCE (KM):

Great run. Weather = hot. Spin Class. Easy. Heart Rate = 150. No run - Saturday instead. Friday’s session. Ran to Palm Beach.
33.25
1. 2. 3.
When you’ve completed a Enter your time and kilometres The Performance/Notes section The weekly totals are a
session, simply click the box into these fields to track your allows you to make comments great way to track your
and a tick will appear. This will sessions. The total distance will about your run. This is handy progress. On the last
add up your total sessions at automatically be calculated for if you deviate slightly from the page, your total distance
the end of the week. the week. program, as you can make a and sessions will be
note of this and amend your tallied for your whole
time and distance accordingly. campaign!
SUNDAY 5 JULY 2009 goldcoastmarathon.com.au

10KM RUN - ADVANCED
20
“There is no tomorrow - milk what you’ve got while you’ve got it.” Pat Carroll, four-time Gold Coast Marathon Winner
WEEKS TO GO
MON 16 FEB TUE 17 FEB WED 18 FEB THU 19 FEB FRI 20 FEB SAT 21 FEB SUN 22 FEB
WORKLOAD
REST 40 min run 40 min run REST 6 x 1 min, 45 sec SR REST 1 hr run
COMFORTABLE COMFORTABLE SPEED COMFORTABLE TOTALS

SESSIONS:
DETAILS
TIME: KMs: TIME: KMs: TIME: KMs: TIME: KMs: TIME: KMs: TIME: KMs: TIME: KMs: 0
0
19 WEEKS TO GO “Stadiums are for spectators. We runners have nature and that is much better.“
Juhu Vaatainen, Finnish Olympian
MON 23 FEB TUE 24 FEB WED 25 FEB THU 26 FEB FRI 27 FEB SAT 28 FEB SUN 1 MAR
WORKLOAD
REST 40 min run 40 min run REST 6 x 2 min, 1 min SR REST 1 hr run
COMFORTABLE COMFORTABLE SPEED COMFORTABLE TOTALS

SESSIONS:
DETAILS
0

10KM RUN - ADVANCED
“All it takes is all you’ve got” Marc Davis

18 WEEKS TO GO
MON 2 MAR TUE 3 MAR WED 4 MAR THU 5 MAR FRI 6 MAR SAT 7 MAR SUN 8 MAR
WORKLOAD
REST 6 x 1 min, 45 sec SR 40 min run REST 6 x 2 min, 1 min SR 40 min run 1 hr run
(or XTRAIN) (or XTRAIN)
SPEED COMFORTABLE SPEED COMFORTABLE COMFORTABLE TOTALS

SESSIONS:
DETAILS
0
17 WEEKS TO GO “ It’s lack of faith that makes people afraid of challenges,

and I believe in myself. “ Muhammad Ali
WORKLOAD
REST 6 x 500m, 1 min SR 40 min run REST 4 x 1km, 1.30 SR 40 min run 1 hr run

SESSIONS:
DETAILS
0

10KM RUN - ADVANCED
16
“When people ask me why I run, I tell them, there’s not really a reason, it’s just the adrenalin when
you start, and the feeling when you cross that finish line, and know that you are a winner no matter WEEKS TO GO
what place you got.” Courtney Parsons
WORKLOAD
Possible 5km Race

3km Time Trial 40 min run 10 x 30 sec, 30 sec JR 40 min run OR
REST REST 1 hr 20 min run
SPEED COMFORTABLE SPEED COMFORTABLE RACE COMFORTABLE TOTALS

SESSIONS:
DETAILS
0
15 WEEKS TO GO *Recovery Week:

NO FAST RUNNING
“ Dreams come true; without that possibility,
nature would not incite us to have them.” John Updike
WORKLOAD
40 min run 50 min run REST 40 min run REST 1 hr 20 min run
REST
COMFORTABLE COMFORTABLE COMFORTABLE COMFORTABLE TOTALS

SESSIONS:
DETAILS
0

10KM RUN - ADVANCED
14
“You can go in any direction, fast or slow as you want, f ighting the wind if you feel like it, seeking out
new sights just on the strength of your feet and the courage of your lungs.” Jesse Owens WEEKS TO GO
MON 30 MAR TUE 31 MAR WED 1 APR THU 2 APR FRI 3 APR SAT 4 APR SUN 5 APR
WORKLOAD
REST 15 Hill Reps 50 min run REST 15 min effort 40 min run 1 hr 20 min run

SESSIONS:
DETAILS
0
13 WEEKS TO GO “You cannot propel yourself forward by patting yourself on the back.”
Steve Prefontaine
WORKLOAD
REST 6 x 500m, 1 min SR 50 min run REST 2 x 2km, 1.30 SR 40 min run 1 hr 20 min run

SESSIONS:
DETAILS
0

10KM RUN - ADVANCED
“Believe in yourself, know yourself, deny yourself, and be humble.” John Treacy
12 WEEKS TO GO
WORKLOAD
Possible 5km Race


SESSIONS:
DETAILS
0

NO FAST RUNNING “ You have to expect things of yourself before you can do them. “
Michael Jordon
WORKLOAD
REST

SESSIONS:
DETAILS
0

10KM RUN - ADVANCED
“The miracle isn’t that I f inished. The miracle is that I had the courage to start.” John Bingham
10 WEEKS TO GO
MON 27 APR TUE 28 APR WED 29 APR THU 30 APR FRI 1 MAY SAT 2 MAY SUN 3 MAY
WORKLOAD

SESSIONS:
DETAILS
0
9 WEEKS TO GO “Evaluate the limits of what you’ve already experienced or achieved,

then push yourself with a passion to go further and try new directions.”
A Gold Coast Airport Marathon participant, on“Embracing The Next Step”
MON 4 MAY TUE 5 MAY WED 6 MAY THU 7 MAY FRI 8 MAY SAT 9 MAY SUN 10 MAY
WORKLOAD

SESSIONS:
DETAILS
0

10KM RUN - ADVANCED
“Pressure is nothing more than the shadow of great opportunity.” Michael Johnson
8 WEEKS TO GO
WORKLOAD
Possible 10km Race


SESSIONS:
DETAILS
0

NO FAST RUNNING “The will to win means nothing if you haven’t the will to prepare.”
Juma Ikangaa, 1989 NYC Marathon winner
WORKLOAD
REST

SESSIONS:
DETAILS
0

10KM RUN - ADVANCED
6
“Most people run a race to see who is fastest.
I run a race to see who has the most guts.” Steve Prefontaine WEEKS TO GO
WORKLOAD

SESSIONS:
DETAILS
0
5 WEEKS TO GO “As you get towards the end, the next step can be the hardest, so the next step
is the most important.” A Gold Coast Airport Marathon participant, on“Embracing The Next Step”
MON 1 JUNE TUE 2 JUNE WED 3 JUNE THU 4 JUNE FRI 5 JUNE SAT 6 JUNE SUN 7 JUNE
WORKLOAD
Possible 10km race


SESSIONS:
DETAILS
0

10KM RUN - ADVANCED
“What matters is not necessarily the size of the dog in the f ight -
it’s the size of the fight in the dog.” Dwight D. Eisenhower
*Recovery Week:
NO FAST RUNNING
4 WEEKS TO GO
WORKLOAD
REST

SESSIONS:
DETAILS
0
3 WEEKS TO GO “Run hard, be strong, think big!” Percy Cerutty
WORKLOAD

SESSIONS:
DETAILS
0

10KM RUN - ADVANCED
“Stay focused, believe in yourself, be positive, put in the effort. Remind yourself that pain is
temporary, pride is forever.” A Gold Coast Airport Marathon participant, on“Embracing The Next Step”
2 WEEKS TO GO
WORKLOAD
REST 15 x 30 sec, 30 sec JR 50 min run REST 6 x 2 min, 30 sec JR 40 min run 1 hr run

SESSIONS:
DETAILS
0
1 WEEK TO GO “The gun goes off and everything changes...the world changes...
and nothing else really matters.” Patti Sue Plummer
TRAINING
MON 29 JUNE TUE 30 JUNE WED 1 JULY THU 2 JULY FRI 3 JULY SAT 4 JULY SUN 5 JULY TOTALS:
WORKLOAD
SESSIONS:
6 x 1 min, 30 sec JR
4 x 30 sec, 30 sec JR
40 min run 10 x 30 sec, 30 sec JR 30 min run RACE DAY
REST REST
GOAL TIME:
0
SPEED COMFORTABLE SPEED COMFORTABLE [HH:MM:SS] DISTANCE (KM):
ACTUAL TIME:
DETAILS
TIME: KMs: TIME: KMs: TIME: KMs: TIME: KMs: TIME: KMs: TIME: KMs:
PERFORMANCE/NOTES: PERFORMANCE/NOTES: PERFORMANCE/NOTES: PERFORMANCE/NOTES: PERFORMANCE/NOTES: PERFORMANCE/NOTES: 0

10KM RUN - ADVANCED
RACE DAY HINTS & TIPS

FOR THE DAY IMMEDIATELY AFTER THE RACE ACKNOWLEDGEMENT FEEDBACK
33 Prepare your race gear the 33 Keep sipping water but don’t 33 Have a good drink straight 33 In the evening, you should Thanks goes to Pat Carroll, four We hope the 2009 Gold Coast
night before including your overdo it as you should already after the race. You will continue with a good fluid time Gold Coast Marathon winner, Airport Marathon Training Diary has
shoes, socks, running clothing be adequately hydrated (you can more than likely be a little intake and your evening meal for developing this training diary. been useful in your preparation for
& accessories, race number, tell this when you urine is clear). dehydrated and it’s best to fix should contain carbohydrates Pat provides additional the Marathon event.
safety pins, timing chip, warm 33 Once you get to the race venue this immediately. and protein for best recovery. information for marathon training If you have any feedback on
clothing or wet weather gear. go through your warm-up routine 33 Grab a high carbohydrate 33 Take some time to bask in the and racing for private clients. this Diary - please email
33 Get up early on race day, 2-3 and place yourself appropriately snack or two. glory of your achievement! Pat can be contacted at info@goldcoastmarathon.com.au
hours prior to the race start to within the start pack. 33 Continue to drink fluids pat@patcarrollonline.com with your suggestions.
give yourself plenty of time to 33 You are now ready to go - (avoiding alcohol) until your or visit his website Thank you.
get organised and get to the good luck! urine is clear. www.patcarrollonline.com
start line. © Gold Coast Events Management Ltd 2009
33 Stick to your target pace and 33 Now start to rest. A short walk Queensland Events Gold Coast and its officers,
33 Enjoy a light breakfast (you don’t get drawn into running may be beneficial, but then you employees and agents responsible for the
Gold Coast Airport Marathon Training Diary
should have practiced this too fast at the start. will be sure to want to relax believe that the information contained in this
many times during your 33 Plan to take on fluids regularly and put your feet up. Take a diary is correct and appropriate. However, no
representation or warranties of any nature
during the race. Don’t wait well-earned rest!
campaign) e.g. toast with tea, whatsoever are given, intended or implied.
juice or sports drink. until you feel thirsty. Queensland Events Gold Coast makes no
representations about the content and suitability
of this information for any purpose. It is provided
33 Take a moment to go through “as is” without express or implied warranty.
your pre-race checklist. It You should rely on your own review, inquiry
and assessment as to the accuracy of any
sounds simple but can save information made available within this diary.
you lots of stress. Queensland Events Gold Coast disclaims all
responsibility and liability for any direct or
indirect loss or damage suffered by any person
as a consequence of using this Training Diary or
the information supplied within it.

2009 10km ADVANCED Training Diary

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EFFORT KEY

Welcome! THU 16 APR FRI 17 APR REST (OR XTRAIN):

SPEED COMFORTABLE SPEED COMFORTABLE TOTALS

PERFORMANCE/NOTES: PERFORMANCE/NOTES: PERFORMANCE/NOTES: PERFORMANCE/NOTES: PERFORMANCE/NOTES: PERFORMANCE/NOTES: PERFORMANCE/NOTES: DISTANCE (KM):

SUNDAY 5 JULY 2009 goldcoastmarathon.com.au

COMFORTABLE COMFORTABLE SPEED COMFORTABLE TOTALS

COMFORTABLE COMFORTABLE SPEED COMFORTABLE TOTALS

SUNDAY 5 JULY 2009 goldcoastmarathon.com.au

“All it takes is all you’ve got” Marc Davis

SPEED COMFORTABLE SPEED COMFORTABLE COMFORTABLE TOTALS

17 WEEKS TO GO “ It’s lack of faith that makes people afraid of challenges,

SPEED COMFORTABLE SPEED COMFORTABLE COMFORTABLE TOTALS

SUNDAY 5 JULY 2009 goldcoastmarathon.com.au

Possible 5km Race

SPEED COMFORTABLE SPEED COMFORTABLE RACE COMFORTABLE TOTALS

15 WEEKS TO GO *Recovery Week:

COMFORTABLE COMFORTABLE COMFORTABLE COMFORTABLE TOTALS

SUNDAY 5 JULY 2009 goldcoastmarathon.com.au

SPEED COMFORTABLE SPEED COMFORTABLE COMFORTABLE TOTALS

SPEED COMFORTABLE SPEED COMFORTABLE COMFORTABLE TOTALS

SUNDAY 5 JULY 2009 goldcoastmarathon.com.au

Possible 5km Race

SPEED COMFORTABLE SPEED COMFORTABLE RACE COMFORTABLE TOTALS

11 WEEKS TO GO *Recovery Week:

COMFORTABLE COMFORTABLE COMFORTABLE COMFORTABLE TOTALS

SUNDAY 5 JULY 2009 goldcoastmarathon.com.au

SPEED COMFORTABLE SPEED COMFORTABLE COMFORTABLE TOTALS

9 WEEKS TO GO “Evaluate the limits of what you’ve already experienced or achieved,

SPEED COMFORTABLE SPEED COMFORTABLE COMFORTABLE TOTALS

SUNDAY 5 JULY 2009 goldcoastmarathon.com.au

Possible 10km Race

SPEED COMFORTABLE SPEED COMFORTABLE RACE COMFORTABLE TOTALS

7 WEEKS TO GO *Recovery Week:

COMFORTABLE COMFORTABLE COMFORTABLE COMFORTABLE TOTALS

SUNDAY 5 JULY 2009 goldcoastmarathon.com.au

SPEED COMFORTABLE SPEED COMFORTABLE COMFORTABLE TOTALS

Possible 10km race

SPEED COMFORTABLE SPEED COMFORTABLE RACE COMFORTABLE TOTALS

SUNDAY 5 JULY 2009 goldcoastmarathon.com.au

COMFORTABLE COMFORTABLE COMFORTABLE COMFORTABLE TOTALS

3 WEEKS TO GO “Run hard, be strong, think big!” Percy Cerutty

SPEED COMFORTABLE SPEED COMFORTABLE COMFORTABLE TOTALS

SUNDAY 5 JULY 2009 goldcoastmarathon.com.au

SPEED COMFORTABLE SPEED COMFORTABLE COMFORTABLE TOTALS

PERFORMANCE/NOTES: PERFORMANCE/NOTES: PERFORMANCE/NOTES: PERFORMANCE/NOTES: PERFORMANCE/NOTES: PERFORMANCE/NOTES: 0

SUNDAY 5 JULY 2009 goldcoastmarathon.com.au

RACE DAY HINTS & TIPS

SUNDAY 5 JULY 2009 goldcoastmarathon.com.au

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