Click on the links below for required training programmes. Note: If this is your first time running, or if you are feeling tired you can use Wednesday as an extra rest day further into the program to try and conserve energy. Please consult a doctor if you have not been involved in physical exercise on a regular basis.
	10km walking training programme	10km running training programme	Half marathon training programme	Full marathon training programme

The programmes require Adobe Acrobat Reader to open. Click here to download it free.

Note: The half and full marathon training programmes are heart rate based training programmes courtesy of Asics, Polar and Endurancecoach.com - Brendon Downey. Each day has a distance to run or walk, followed by a heart rate training zone to work in during that day - further explanations of heart rate zones will follow. You can use the distance aspect of this training program by itself but by including the heart rate training aspect you will be preparing yourself a lot more, by ensuring you are getting the most out of your training. Without a heart rate monitor it is hard to know if your workouts are actually helping you meet your objectives. You could be pushing yourself too hard and risking injury, or not working hard enough to get any benefits. A heart rate monitor will give you the feedback you need to ensure you work hard enough to increase your fitness but don’t overtrain, and have the energy and motivation to complete the program, or even the days run. This program is designed to work with the Polar Heart Rate Monitors which calculate your zones for you, however, you can calculate your zones yourself using the formula included in the training programme

For more information on Polar Heart Rate Monitors visit www.polarheart.co.nz