Libby’s Training
TRAINING BLOCK 7:
7th July - 20th July
Monday
7/07/2025
Rest
Wednesday
9/07/2025
Rest
Thursday
10/07/2025
Friday
11/07/2025
Intervals:
10min WU
2x 200m
2x 400m
10min CD
Saturday
12/07/2025
Rest
Sunday
13/07/2025
Long run:
17km
On trail with 340m elevation gain
PACE:
Easy run: 6:50min/km
Long run: 6:50 - 7:45min/km
Intervals: 5:10min/km
NOTES: Hi Libby, the specific training is starting now, I have planned some intervals sessions to get your heart rate high and to increase the VO2 Max a bit. After that, I have planned a mix of steady state runs and tempo runs to get your body to settle at the pace you will target for the race. I have done a bit of study on the race leg you are running and it should be a mix of road and costal trails which can be complicated sometimes as it can be sandy and rocky. Therefore, in your long run you should train on both surfaces to be as prepared as possible. Each week i will specify for your long run to be on road or trail, it will be mostly on trail as we want a softer surface to preserve the knee. I'm excited to see you smash it keep training!
Monday
14/07/2025
Rest
Wednesday
16/07/2025
Rest
Thursday
17/07/2025
Friday
18/07/2025
Intervals:
10min WU
2x 200m
2x 400m
10min CD
Saturday
19/07/2025
Rest
Sunday
20/07/2025
Long run:
19km
On trail with 400m elevation gain
TRAINING BLOCK 6:
23rd June - 6th July
Monday
23/06/2025
Rest
Wednesday
25/06/2025
Rest
Thursday
26/06/2025
Friday
27/06/2025
MAF training:
45-60mins keeping HR between 134-154
Saturday
28/06/2025
Rest
Sunday
29/06/2025
Long run:
15km
On trail
PACE:
Easy run: 6:50min/km
Long run: 6:50 - 7:45min/km
MAF: 134-154bpm
NOTES: Hi Libby, I'm glad to hear that you feel good to be back in training. As we discussed by message, I have changed a bit of your routine and put back your long run on the weekend. We will focus on a good routine of strength training to be sure that your muscle endurance will go through the elevation of your race, we have already worked on the distance. After these 2 weeks we will have 16 weeks before the race which means we will able to do at least 10weeks of focussed training. Get ready, this is where the fun starts!
Monday
30/06/2025
Rest
Wednesday
2/07/2025
Rest
Thursday
3/07/2025
Friday
4/07/2025
Easy run:
5km
Saturday
5/07/2025
Rest
Sunday
6/07/2025
Long run:
15km
On trail
TRAINING BLOCK 5:
9th June - 22nd June
Tuesday
10/06/2025
Rest
Wednesday
11/06/2025
Thursday
12/06/2025
Rest
Friday
13/06/2025
Long run:
12km
On trail
Saturday
14/06/2025
MAF training:
45-60mins keeping HR between 134-154
Sunday
15/06/2025
Rest
PACE:
Easy run: 6:50min/km
Long run: 6:50 - 7:45min/km
MAF: 134-154bpm
NOTES: Hi Libby, I hope you have recovered from Launceston Half because we are back in training now! I made the next 2 weeks easy based on the routine we had before. I hope this schedule still works for you, if it doesn't, let me know and we will adjust. Also, just to let you know, i'm travelling in Asia for the rest of the month and will not be available by text message. If you need anything, send me an email on nrscoach.thibault@gmail.com. Again, congratulations on your last race, from your data and feedback you did a great run and with a minimum of training, well done !
Monday
16/06/2025
MAF training:
45-60mins keeping HR between 134-154
Tuesday
17/06/2025
Rest
Wednesday
18/06/2025
Thursday
19/06/2025
Rest
Friday
20/06/2025
Long run:
12km
On trail
Sunday
22/06/2025
Rest
TRAINING BLOCK 4:
12th May - 25th May
Monday
12/05/2025
Easy run:
5km
Tuesday
13/05/2025
Wednesday
14/05/2025
MAF training:
45-60mins keeping HR between 134-154
Thursday
15/05/2025
Friday
16/05/2025
MAF training:
45-60mins keeping HR between 134-154
Saturday
17/05/2025
Rest
Sunday
18/05/2025
Long run:
14km
During your run try to do 6min at tempo pace
PACE:
Easy run: 6:50min/km
Tempo: 5:45min/km
Long run: 6:50 - 7:45min/km
MAF: 134-154bpm
NOTES: Hi Libby, We will keep the training similar to your last 2weeks, i want you to get back in running with some easy slow runs and we will build your mileage up until the race. Like we discussed, it will better for you to run the Launceston Half as a training run and after that we will train hard for the Bondi !
Monday
19/05/2025
Easy run:
5km
Tuesday
20/05/2025
Wednesday
21/05/2025
MAF training:
45-60mins keeping HR between 134-154
Thursday
22/05/2025
Friday
23/05/2025
MAF training:
45-60mins keeping HR between 134-154
Saturday
24/05/2025
Rest
Sunday
25/05/2025
Long run:
18km
During your run try to do 6min at tempo pace
TRAINING BLOCK 3:
28th April - 11th May
Monday
28/04/2025
Easy run:
5km
Tuesday
29/04/2025
Wednesday
30/04/2025
Rest
Thursday
1/05/2025
Friday
2/05/2025
SSR:
10min WU
25min SSR
10min CD
Saturday
3/05/2025
Rest
Sunday
4/05/2025
Long run:
14km
PACE:
Easy run: 6:50min/km
Intervals: 5:10min/km
Tempo: 5:45min/km
SSR: 6:10min/km
Long run: 6:50 - 7:45min/km
NOTES: Hi Libby, as we dicussed by message, with a short training period to the next race we will change the method of training a little bit. We will use a bit of MAF training during the week instead of some speed workouts. MAF training is simple, you try to keep your heart rate around your average. Let me know how it feels. For your long run, we keep the progression with slow pace and a small amount of fast pace, also if you can alternate between road and trail for your long runs as we need to get your body ready to put the 21km as fast as possible on a harder surface. You are doing well, keep pushing!
Monday
5/05/2025
Easy run:
5km
Tuesday
6/05/2025
Wednesday
7/05/2025
MAF Training
45-60 mins keep your HR between 134 to 154
Thursday
8/05/2025
Friday
9/05/2025
MAF Training
45-60 mins keep your HR between 134 to 154
Saturday
10/05/2025
Rest
Sunday
11/05/2025
Long run:
16km during your run try to do 6min at tempo pace
TRAINING BLOCK 2:
14th April - 27th April
Monday
14/04/2025
Easy run:
5km
Tuesday
15/04/2025
Wednesday
16/04/2025
Intervals:
10min WU
3x 200m
3x 300m
3x 400m
with 1min recovery jog between
10min CD
Thursday
17/04/2025
Friday
18/04/2025
SSR:
10min WU
20min SSR
10min CD
Saturday
19/04/2025
Rest
Sunday
20/04/2025
Long run:
10km
PACE:
Easy run: 6:50min/km
Intervals: 5:10min/km
Tempo: 5:45min/km
SSR: 6:10min/km
Long run: 6:50 - 7:45min/km
NOTES: Hi Libby, we are starting to work on your speed and we have to work on your strength as well, mostly to get your glutes. Your half marathon will be on road so try to do most of your runs on hard surfaces. I will recommend to only do your long run on trail to get a bit of soft terrain under your feet.
Monday
21/04/2025
Easy run:
5km
Tuesday
22/04/2025
Wednesday
23/04/2025
Tempo:
10min WU
3x 6min tempo with 2min recovery jog between
10min CD
Thursday
24/04/2025
Friday
25/04/2025
SSR:
10min WU
20min SSR
10min CD
Saturday
26/04/2025
Rest
Sunday
27/04/2025
Long run:
14km
TRAINING BLOCK 1:
31st March - 13th April
Monday
31/03/2025
Rest
Tuesday
1/04/2025
Easy run:
5km
Wednesday
2/04/2025
Easy run:
5km
Thursday
3/04/2025
Rest
Friday
4/04/2025
Easy run:
4km
Saturday
5/04/2025
Easy run:
10km
On trail if you feel up to it
Sunday
6/04/2025
Rest
NOTES: Hi Libby, easy week for you to come back in training. For this week and the next one we will work to get your mileage back up and after that we will work on your half marathon specific training. We are happy to have you back in training with Nomad Runner Spirit and can’t wait to see you crushing your new goal!
Monday
7/04/2025
Easy run:
5km
Tuesday
8/04/2025
Wednesday
9/04/2025
Rest
Thursday
10/04/2025
Easy run:
7km
Friday
11/04/2025
Saturday
12/04/2025
Rest
Sunday
13/04/2025
Long run:
12km