30 APRIL 2017
F1 PIT BUILDING
5AM - 11AM

The 21.1KM Training Programme is a 12 weeks programme that comes with 5 workout sessions in a week. There will be 2 rest days per week, but runners are encouraged to adjust the workouts to fit their needs. Easy Runs on Tuesdays and Thursdays can always be replaced with cross training, such as cycling, gym sessions or swimming.

Runners are advised to listen to their body, and to take rest as and when required.

WEEK MON TUE WED THU FRI SAT SUN
WEEK 1
6 FEB - 12 FEB
snooze
REST

directions_run
EASY RUN
35MINS
timer
FARTLEK*
8 x 1min
directions_run
EASY RUN
35MINS
snooze
REST

favorite
EASY RUN
80MINS
directions_run
EASY RUN
35MINS
WEEK 2
13 FEB - 19 FEB
snooze
REST

directions_run
EASY RUN
35MINS
timeline
PACE RUN
6KM
directions_run
EASY RUN
35MINS
snooze
REST

favorite
EASY RUN
90MINS
directions_run
EASY RUN
35MINS
WEEK 3
20 FEB - 26 FEB
snooze
REST

directions_run
EASY RUN
35MINS
timer
FARTLEK*
8 x 1min 30sec
directions_run
EASY RUN
35MINS
snooze
REST

favorite
EASY RUN
100MINS
directions_run
EASY RUN
35MINS
WEEK 4
27 FEB - 5 MAR
snooze
REST

directions_run
EASY RUN
35MINS
timeline
PACE RUN
8KM
directions_run
EASY RUN
35MINS
snooze
REST

favorite
EASY RUN
80MINS
directions_run
EASY RUN
35MINS
WEEK 5
6 MAR - 12 MAR
snooze
REST

directions_run
EASY RUN
35MINS
timer
FARTLEK*
10 x 1min
directions_run
EASY RUN
35MINS
snooze
REST

favorite
EASY RUN
100MINS
directions_run
EASY RUN
35MINS
WEEK 6
13 MAR - 19 MAR
snooze
REST

directions_run
EASY RUN
35MINS
timeline
PACE RUN
10KM
directions_run
EASY RUN
35MINS
snooze
REST

favorite
EASY RUN
2 HOURS
directions_run
EASY RUN
35MINS
WEEK 7
20 MAR - 26 MAR
snooze
REST

directions_run
EASY RUN
35MINS
timer
FARTLEK*
8 x 2min
directions_run
EASY RUN
35MINS
snooze
REST

timeline
PACE RUN
12KM
directions_run
EASY RUN
35MINS
WEEK 8
27 MAR - 2 APR
snooze
REST

directions_run
EASY RUN
35MINS
timer
MONA FARTLEK*
20MINS
directions_run
EASY RUN
35MINS
snooze
REST

favorite
EASY RUN
2 HOURS
directions_run
EASY RUN
35MINS
WEEK 9
3 APR - 9 APR
snooze
REST

directions_run
EASY RUN
35MINS
timer
FARTLEK*
10 x 1min
directions_run
EASY RUN
35MINS
snooze
REST

timeline
PACE RUN
14KM
directions_run
EASY RUN
35MINS
WEEK 10
10 APR - 16 APR
snooze
REST

directions_run
EASY RUN
35MINS
timer
FARTLEK*
8 x 2min
directions_run
EASY RUN
35MINS
snooze
REST

favorite
EASY RUN
100MINS
directions_run
EASY RUN
35MINS
WEEK 11
17 APR - 23 APR
snooze
REST

directions_run
EASY RUN
35MINS
timer
TIME TRIAL
3KM
directions_run
EASY RUN
35MINS
snooze
REST

favorite
EASY RUN
90MINS
directions_run
EASY RUN
35MINS
WEEK 12
24 APR - 30 APR
snooze
REST

snooze
REST

timeline
PACE RUN
4KM
directions_run
EASY RUN
35MINS
snooze
REST

favorite
EASY RUN
20MINS
flag
RACE DAY
30 APRIL 2017
WEEK 1 - 6 FEB - 12 FEB
MON REST
TUE EASY RUN - 35MINS
WED FARTLEK - 8 X 1MINS.
REST 1MIN
THU EASY RUN - 35MINS
FRI REST
SAT EASY RUN - 80MINS
SUN EASY RUN - 35MINS
WEEK 2 - 13 FEB - 19 FEB
MON REST
TUE EASY RUN - 35MINS
WED PACE RUN - 6KM
THU EASY RUN - 35MINS
FRI REST
SAT EASY RUN - 90MINS
SUN EASY RUN - 35MINS
WEEK 3 - 20 FEB - 26 FEB
MON REST
TUE EASY RUN - 35MINS
WED FARTLEK* - 8 X 1MIN 30SEC
REST 1MIN
THU EASY RUN - 35MINS
FRI REST
SAT EASY RUN - 100MINS
SUN EASY RUN - 35MINS
WEEK 4 - 27 FEB - 5 MAR
MON REST
TUE EASY RUN - 35MINS
WED PACE RUN - 8KM
THU EASY RUN - 35MINS
FRI REST
SAT EASY RUN - 80MINS
SUN EASY RUN - 35MINS
WEEK 5 - 6 MAR - 12 MAR
MON REST
TUE EASY RUN - 35MINS
WED FARTLEK* - 10 X 1MIN
REST 1MIN
THU EASY RUN - 35MINS
FRI REST
SAT EASY RUN - 100MINS
SUN EASY RUN - 35MINS
WEEK 6 - 13 MAR - 19 MAR
MON REST
TUE EASY RUN - 35MINS
WED PACE RUN - 10KM
THU EASY RUN - 35MINS
FRI REST
SAT EASY RUN - 2HOURS
SUN EASY RUN - 35MINS
WEEK 7 - 20 MAR - 26 MAR
MON REST
TUE EASY RUN - 35MINS
WED FARTLEK* - 8 X 2MIN
REST 1MIN
THU EASY RUN - 35MINS
FRI REST
SAT PACE RUN - 12KM
SUN EASY RUN - 35MINS
WEEK 8 - 27 MAR - 2 APR
MON REST
TUE EASY RUN - 35MINS
WED FARTLEK* - 10 X 1MIN
REST 1 MIN
THU EASY RUN - 35MINS
FRI REST
SAT EASY RUN - 2HOURS
SUN EASY RUN - 35MINS
WEEK 9 - 3 APR - 9 APR
MON REST
TUE EASY RUN - 35MINS
WED FARTLEK* - 10 X 1MIN
REST 1MIN
THU EASY RUN - 35MINS
FRI REST
SAT PACE RUN - 14KM
SUN EASY RUN - 35MINS
WEEK 10 - 10 APR - 16 APR
MON REST
TUE EASY RUN - 35MINS
WED FARTLEK* - 8 X 2MIN
REST 1MIN
THU EASY RUN - 35MINS
FRI REST
SAT EASY RUN - 100MINS
SUN EASY RUN - 35MINS
WEEK 11 - 17 APR - 23 APR
MON REST
TUE EASY RUN - 35MINS
WED 3KM TIME TRIAL
THU EASY RUN - 35MINS
FRI REST
SAT EASY RUN - 90MINS
SUN EASY RUN - 35MINS
WEEK 12 - 24 APR - 30 APR
MON REST
TUE REST
WED PACE RUN - 4KM
THU EASY RUN - 20MINS
FRI REST
SAT EASY RUN - 20MINS
SUN RACE DAY

*With 1 minute rest per set.

DOWNLOAD PROGRAMME

Click here to download a PDF version of the 21km training programme.

NEED HELP?

Need help on some of the training terms? Click here.

JOIN US ON STRAVA

Join us on Strava and be a part of the Income Eco Run Training Club. Click here to join us.

ADVISORY

The Income Eco Run Training Programme is designed as a general guideline. You should pay attention to the schedule and to make adjustments to it according to your needs and fitness level. Be sure to include rest days to your schedule, and get sufficient nutrition throughout the training period. Remember that "REST" is an essential part of the training.

Indemnity: You are following the programme on a volunteer basis and you're strongly encouraged to consult a medical practitioner prior to participating in the training programme / training sessions.

The Event Organisers, Event Sponsors or Co-Sponsors will not be responsible or held liable for any injury howsoever arising from training for or during participation in the Run with Pacers / Run with Mok training sessions.