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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.

This program is designed over an 8 week period for two levels

Beginner Level 1 ›› 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.

Intermediate Level 2 ›› 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.

Intensity Guide

Easy ›› Should be able to hold a conversation although it would be difficult at times. Intensity avbout 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 Training

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

Monday

Walk 10mins.
Jog 1min, then
walk 1min,
for 10 mins.
Walk 5mins.

Tuesday

Cross Train

Wednesday

Walk 10mins.
Jog 1min,
Walk 1min,
for 10 mins.
Walk 5mins.

Thursday

Rest

Friday

Walk 10mins.
Jog 1min, then
walk 1min,
for 10 mins.
Walk 5mins.

Saturday

Cross Train

Sunday

Rest

Monday

Walk 10mins.
Jog 1min, then
walk 1min,
for 10 mins.
Walk 5mins.

Tuesday

Cross Train

Wednesday

Walk 10mins.
Jog 1min,
Walk 1min,
for 10 mins.
Walk 5mins.

Thursday

Rest

Friday

Walk 10mins.
Jog 1min, then
walk 1min,
for 10 mins.
Walk 5mins.

Saturday

Cross Train

Sunday

Rest

Monday

Walk 10mins.
Jog 5min
10mins walk.

Tuesday

Cross Train

Wednesday

Walk 10mins.
Jog 5min
10mins walk.

Thursday

Rest

Friday

Walk 10mins.
Jog 5min
10mins walk.

Saturday

Cross Train

Sunday

Rest

Monday

Walk 10mins.
Jog 5min
10mins walk.

Tuesday

Cross Train

Wednesday

Walk 10mins.
Jog 5min
10mins walk.

Thursday

Rest

Friday

Walk 10mins.
Jog 5min
10mins walk.

Saturday

Cross Train

Sunday

Rest

Monday

Walk 5mins.
Jog 10min.
10mins walk.

Tuesday

Cross Train

Wednesday

Walk 5mins.
Jog 10min.
10mins walk.

Thursday

Rest

Friday

Walk 5mins.
Jog 10min.
10mins walk.

Saturday

Cross Train

Sunday

Rest

Monday

Walk 5mins.
Jog 12min.
10mins walk.

Tuesday

Cross Train

Wednesday

Walk 5mins.
Jog 12 min.
10mins walk.

Thursday

Rest

Friday

Walk 5mins.
Jog 12 min.
10mins walk.

Saturday

Cross Train

Sunday

Rest

Monday

Walk 5mins.
Jog 15 mins.
10mins walk.

Tuesday

Cross Train

Wednesday

Walk 5mins.
Jog 15 mins.
10mins walk.

Thursday

Rest

Friday

Walk 5mins.
Jog 15 mins.
10mins walk.

Saturday

Cross Train

Sunday

Rest

Monday

Walk 5mins.
Jog 15 mins.
10mins walk.

Tuesday

Cross Train

Wednesday

Walk 5mins.
Jog 15 mins.
10mins walk.

Thursday

Rest

Friday

20min easy walk.

Saturday

Rest.

Sunday

RACE DAY

Monday

20-30min easy run

Tuesday

Cross Train

Wednesday

20mins out 20mins back

Record a landmark you reach(moderate)

Thursday

Cross

Train or Rest

Friday

20-30min easy run

Saturday

Cross Train

Sunday

Rest

Monday

20-30min easy run

Tuesday

Cross Train

Wednesday

20mins out 20mins back

Record a landmark you reach(moderate)

Thursday

Cross Train or Rest

Friday

20-30min easy run

Saturday

Cross Train

Sunday

Rest

Monday

20-30min easy run

Tuesday

Cross Train

Wednesday

20mins out 20mins back

Record a landmark you reach(moderate)

Thursday

Cross Train or Rest

Friday

5mins out/back warm up

500m hard run /walk for 100m. Repeat 5 times.

Saturday

Cross Train

Sunday

Rest

Monday

30-40min easy run

Tuesday

Cross Train

Wednesday

20mins out 20mins back

Record a landmark you reach(moderate)

Thursday

Cross Train or Rest

Friday

5mins out/back warm up

500m hard run /walk for 100m. Repeat 5 times.

Saturday

Cross Train

Sunday

Rest

Monday

30-40min easy run

Tuesday

Cross Train

Wednesday

20mins out 20mins back

Record a landmark you reach(moderate)

Thursday

Cross Train or Rest

Friday

5mins out/back warm up

Hill (500m) Repeatsx5

Walk recovery.

Saturday

Cross Train

Sunday

Rest

Monday

30-40min easy run

Tuesday

Cross Train

Wednesday

20mins out 20mins back

Record a landmark you reach(moderate)

Thursday

Cross Train or Rest

Friday

5mins out/back warm up

Hill (500m) Repeatsx5

Walk recovery.

Saturday

Cross Train

Sunday

Rest

Monday

40min easy run

Tuesday

Cross Train

Wednesday

30min

Moderate run

Thursday

Cross Train or Rest

Friday

40min easy run

Saturday

Cross Train

Sunday

Rest

Monday

40min easy run

Tuesday

Cross Train

Wednesday

20min

Moderate run

Thursday

Rest

Friday

20min easy run

Saturday

Rest

Sunday

RACE DAY

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