Training

Regardless of your ability, the program is designed to have you healthy and ready to go for the first Sunday in March!

But remember, Peak2Park is all about participation and not the time it takes you to complete the course.

Group of people running along at the Peak2Park event
Easy run

20 - 30 mins

LEVEL 1

Beginner

LEVEL 2

Intermediate

This program is designed over an 8 week period for two levels – Beginner and Intermediate. See below weekly training guide for each level.

Training Guide

For people who are starting out on an exercise program for the first time or are restarting after an extended break. The beginner program is designed to have you ready to walk/run the 4km course and to give you confidence to tackle the longer course next year.

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

For people who have been exercising but what to take their program to the next level. The intermediate program is designed to see you run or walk/run the 10km course. The programs are designed with three prescribed walking/running days along with cross training days with a minimum of one rest day per week.

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Easy

Should be able to hold a conversation although it would be difficult at times. Intensity about 6-7/10.

Moderate

Able to give one or two-word answers if someone asked you a question when training at this level. Breathing also heavier. Intensity about 8/10.

Hard

Shouldn't be able to talk when training at this level. Breathing is very heavy and laboured and overall you feel uncomfortable. Intensity about 9-9.5/10.

Cross Train

This means exercise other than running such as swimming, cycling and weight training.

Training Guide

This program is designed over an 8 week period for two levels – Beginner and Intermediate. See below weekly training guide for each level.
LEVEL 1

Beginner

For people who are starting out on an exercise program for the first time or are restarting after an extended break. The beginner program is designed to have you ready to walk/run the 4km course and to give you confidence to tackle the longer course next year.

Mon
Walk

10 mins

Jog 1 min,
walk 1 min

10 mins

Walk

5 mins

Tue
Cross Train
Wed
Walk

10 mins

Jog 1 min,
walk 1 min

10 mins

Walk

5 mins

Thu
Rest
Fri
Walk

10 mins

Jog 1 min,
walk 1 min

10 mins

Walk

5 mins

Sat
Cross Train
Sun
Rest
LEVEL 2

Intermediate

For people who have been exercising but what to take their program to the next level. The intermediate program is designed to see you run or walk/run the 10km course. The programs are designed with three prescribed walking/running days along with cross training days with a minimum of one rest day per week.

Mon
Easy run

20 - 30 mins

Tue
Cross Train
Wed
20 mins out,
20 mins back (moderate)

Record a landmark you reach

Thu
Cross Train or Rest
Fri
Easy run

20 - 30 mins

Sat
Cross Train
Sun
Rest

Easy

Should be able to hold a conversation although it would be difficult at times. Intensity about 6-7/10.

Moderate

Able to give one or two-word answers if someone asked you a question when training at this level. Breathing also heavier. Intensity about 8/10.

Hard

Shouldn't be able to talk when training at this level. Breathing is very heavy and laboured and overall you feel uncomfortable. Intensity about 9-9.5/10.

Cross Train

This means exercise other than running such as swimming, cycling and weight training.