GOODLIFE FITNESS VICTORIA MARATHON TRAINING CENTRE

PROGRAMS

Boston Marathon Qualifier

Marathon Quest for Improvement

Marathon First Timers

Half Marathon Personal Best

Half Marathon Go The Distance

Half Marathon "Just In Time" 14-week Program

‘Personal Best’ – 8K Program

‘Getting Started’ – 8K Program

‘Moving Up’ – Kids’ 8K Program


Our GoodLife Fitness Victoria Marathon training programs are prepared specifically for people who intend to complete the marathon distance at this year’s GoodLife Fitness Victoria Marathon. The programs are designed by double Olympian, Bruce Deacon. On this page you will find some introductory information about all three Marathon programs, three Half Marathon programs, and three 8K programs. The training programs include programs for first time half marathoners and experienced runners looking to improve their personal best Half Marathon time. We have a shorter 14 week half marathon training program. NEW in 2014 – Three 8K training programs; one for kids running an 8K for their first time, one for those that want to go from walking to running an 8K, and one for those wanting to run a personal best time.

THE SCHEDULE

Each program (except for the "Just In Time" and 8K Programs) culminates five months later in your successful completion of your Marathon or Half Marathon goal at 2014's 35th Annual GoodLife Fitness Victoria Marathon!



Double Olympian and 2004 GoodLife Fitness Victoria Marathon Winner, Bruce Deacon Double Olympian and 2004 Royal Victoria Marathon Winner, Bruce Deacon

FLEXIBILITY

It is impossible to prepare a single program that will perfectly suit the needs and work, family and social schedules of all participants wishing to use that particular program. Thus, each of the programs presented here are open to some modification based upon fitting workouts around all the other commitments in your daily and weekly schedule. This means that the scheduling of workouts for particular days is relatively arbitrary, and you may move the workouts. However, try not to have two high intensity workouts following one another.

The programs might need to be tailored to fit your current goals and fitness levels. Questions can be directed by email to Bruce Deacon at CoachBruce@runvictoriamarathon.com.

LONG RUNS

Long runs are the backbone and foundation of any marathon training program. With this in mind, do your best to complete all of the weekend long runs outlined in the program. It is these runs that will build the strength and endurance you'll need to successfully complete the final kilometers of your marathon run.

SPECIFIC WORKOUTS

Throughout each of the programs there are some specific workouts (i.e. hill work, pace intervals etc.). Please use the links provided in each program on the particular days of these workouts to access detailed descriptions of the workout.

THE PROGRAMS

Three levels of Marathon training, two levels of Half Marathon training with one shorter Half Marathon program, plus three NEW 8K Programs are presented:

BOSTON MARATHON QUALIFIER

Individuals embarking upon this program already have been involved in a distance running training program and will have completed at least a half marathon race and more likely completed a number of previous marathon events.
[...Go to the Program...]

MARATHON QUEST FOR IMPROVEMENT

For people who have already completed the marathon distance and are looking to improve on their previous performance. This program would also be appropriate for runners who have some experience preparing for, and participating in, shorter distance events (10km-half marathon), and wish to move up to the marathon distance.
[...Go to the Program...]

MARATHON FIRST TIMERS

This program is a beginning running program designed to prepare the participant to complete the marathon distance using a 9 minute run/1 minute walk approach. The proposed training program is for people who have already been involved in a run-walk program and are comfortable completing 8-10 miles using the run-walk approach. Some runners use this program without the walking portions, running the distances as continuous runs.
[...Go to the Program...]

HALF MARATHON PERSONAL BEST

This program is designed for relatively experienced runners who have run the Half Marathon distance previously and wish to improve their personal best Half Marathon time.
[...Go to the Program...]

HALF MARATHON GO THE DISTANCE

This program is designed for the first-time half marathoner for whom successfully and comfortably finishing their first half marathon is their personal goal.
[...Go to the Program...]

HALF MARATHON "JUST IN TIME" PROGRAM

This program is designed for runners who have only recently decided to participate in the GoodLife Fitness Victoria Half Marathon, or have just completed other spring or early summer racing events, and thus can't complete a longer duration program.
[...Go to the Program...]

‘PERSONAL BEST’ – 8K PROGRAM

This program is for those who have previously run an 8k or 10k race and want to improve their time. It assumes that you can run 10k on week one. The distances are expressed in minutes except for the Sunday long runs.
[...Go to the Program...]

‘GETTING STARTED’ – 8K PROGRAM

This 10 week program is designed to take you from being able to walk for 5k to being able to run/walk for 8k. It is a beginner’s program that has a gentle introduction to walking/running. It is perfect for those who want to get off the couch and learn to run, or for those who are walkers but want to push themselves to run/walk an 8k.
[...Go to the Program...]

‘MOVING UP’ – KIDS’ 8K PROGRAM

This program is for kids who have done the 1.25km Thrifty Foods Kids Run and now want the challenge of completing an 8km. It is designed to help you run the whole 8km distance. We assume that you can run 2km and that you will be able to train for 6 weeks before the race. It is based on 3-4 runs a week. These are easy runs, and not races. The idea is to run the distance and to stop to walk if needed.
[...Go to the Program...]

TRAINING CLINICS

Marathon and Half Marathon Training Clinics hosted by Frontrunners Footwear [...Go to the Site...]

Boston Certified