Training program explained

Each workout outlines recommended times, repetitions and intensity (effort) level. Intensity is how hard you feel you are working. For this program, we will talk about effort as easy, medium or hard.

Easy = you can talk comfortably
Medium = you have enough breath to talk, but not enough to sing or whistle. E.g. you can say a few short phrases, but are breathing a little heavier
Hard = you are puffing and find it hard to talk

Each workout also has a range of repetitions provided. If you are unsure of your fitness, start at the lower end and see how you feel over a couple of workouts. If you have been exercising regularly, try completing the upper end. If you find the program too difficult, try reducing the time or effort.

You’ll be training on the flat and on hills because the Bridge to Brisbane course will take you through both types of terrain.

We have outlined training days for Monday, Wednesday and Friday as it is a good idea to include a rest day between workouts, however this can be mixed up to any 3 days of the week that suit your lifestyle best.

Select a week

Week 1

Next week

You’ve been talking about it, now let’s do it!

Easy Monday

Walk on the flat for 3 mins then run* on the flat for 5 mins at 60% effort

Repeat 2-4 times

Complete

First session done! Good work!

Medium Wednesday

Walk on the flat for 3 mins then run* on flat for 5 mins at 70% effort

Repeat 2-3 times

Complete

Nice work! Keep up your training

Easy Friday

Walk on the flat for 3 mins then run* on flat for 5 mins at 60% effort

Repeat 2-4 times

Complete

Great work! Why not try it with a friend next time?

More information

What if…?

You want to add another session…
Repeat the Medium session then if you want to add a second session include another Easy session. Maximum 5 sessions this week.

You want to swap a workout for your regular exercise routine
Swap it for the Easy session/s.

You can’t get outside…
Swap the Easy workout for a body weight workout at home.

You have to miss a workout…
Don’t worry, life happens! Skip an Easy session.

Tips

  • *If you can run for longer replace the walks with very slow jogging, about 50% effort
  • Warm up – ease slowly into your session for at least 5 minutes, and once warm you can complete some stretches.
  • Cool down – make you sure complete some active recovery at the end of the session, such as slow walking for 5-10 minutes to bring your heart rate is back to normal. Aim to also include some stretches, as this will help prevent soreness and improve recovery.
  • Have a rest day in between sessions.
  • Keep hydrated by drinking water.
  • Footwear – make sure you have comfortable and supportive shoes.
  • To fuel your training, make sure you eat three well-balanced meals a day, including a wide variety of nutritious food. See our recipes for inspiration.

Week 2

Next week

You’ve made a start, well done! Be proud of yourself!

Medium Monday

Walk on the flat for 3 mins then run* on the flat for 7 mins at 70% effort

Repeat 2-3 times

Complete

First session done! Good work!

Easy Wednesday

Walk on the flat for 3 mins then run* on flat for 7 mins at 60% effort

Repeat 2-3 times

Complete

Great job, you’re on fire!

Medium Friday

Run on the flat for 2.5km at 60% effort

Complete

The more you train, the easier it gets!

More information

What if…?

You want to add another workout…
Repeat the Easy workout then if you want to add a second, include the Monday Medium workout. Maximum 5 workouts this week.

You want to swap a workout for your regular exercise routine…
Swap it for the Easy workout then if you want to swap a second, swap the Monday Medium workout.

You can’t get outside…
Swap the Easy workout for a body weight workout at home.

You have to miss a workout…
Don’t worry, life happens! Skip the Easy workout.

Tips

  • *If you can run for longer replace the walks with very slow jogging, about 50% effort
  • Warm up – ease slowly into your workout for at least 5 minutes, and once warm you can complete some stretches.
  • Cool down – make you sure complete some active recovery at the end of the workout, such as slow walking for 5-10 minutes to bring your heart rate back to normal. Aim to also include some stretches, as this will help prevent soreness and improve recovery.
  • Have a rest day in between workouts.
  • Keep hydrated by drinking water.
  • Footwear – make sure you have comfortable and supportive shoes.
  • To fuel your training, make sure you eat three well-balanced meals a day, including a wide variety of nutritious food. See our recipes for inspiration.

Week 3

Next week

The event has bridges to climb, so let’s prepare! What goes up must come down!

Easy Monday

On a route of varied inclines (not flat all the way)

Walk for 3 mins then run* for 7 mins at 60% effort

Repeat 3-4 times

Complete

First session done! Good work!

Medium Wednesday

On a route of varied inclines (not flat all the way)

Walk for 3 mins then run* for 7 mins at 70% effort

Repeat 3-4 times

Complete

Nice work! Keep up your training

Hard Friday

Walk on the flat for 500m at 70% effort then run* hill/s for 5 mins at 60% effort

Repeat 2-3 times

Complete

You are doing really well, keep it up!

More information

What if…?

You want to add another workout…
Repeat the Easy workout then if you want to add a second, include the Medium workout. Maximum 5 workouts this week.

You want to swap a workout for your regular exercise option
Swap it for the Easy workout then if you want to swap a second, swap the Medium workout.

You can’t get outside…
Swap the Easy workout for a body weight workout at home.

You have to miss a workout…
Don’t worry, life happens! Skip the Easy workout.

Tips

  • *If you can run for longer replace the walks with very slow jogging, about 50% effort
  • Warm up – ease slowly into your workout for at least 5 minutes, and once warm you can complete some stretches.
  • Cool down – make you sure complete some active recovery at the end of the workout, such as slow walking for 5-10 minutes to bring your heart rate back to normal. Aim to also include some stretches, as this will help prevent soreness and improve recovery.
  • Have a rest day in between workouts.
  • Keep hydrated by drinking water.
  • Footwear – Make sure you have comfortable and supportive shoes.
  • To fuel your training, make sure you eat three well-balanced meals a day, including a wide variety of nutritious food. See our recipes for inspiration.

Week 4

Next week

You’re half way through the program – well done!

Easy Monday

On a route of varied inclines (not flat all the way)

Walk for 3 mins then run*for 8 mins at 60% effort

Repeat 3-4 times

Complete

First session done! Good work!

Medium Wednesday

Run a route of varied inclines (not flat all the way) for 3km at 60% effort

Complete

Nice work! Keep up your training

Hard Friday

Walk on the flat for 500m at 70% effort then run* hill/s for 6 mins at 60% effort

Repeat 2-3 times

Complete

You’ve finished week 4 – you’re half way there!

More information

What if…?

You want to add another workout…
Repeat the Easy workout then if you want to add a second workout include the Medium workout. Maximum 5 workouts this week.

You want to swap a workout for your regular exercise routine…
Swap it for the Easy workout then if you want to swap a second, swap the Medium workout.

You can’t get outside…
Swap the Easy workout for a body weight workout at home.

You have to miss a workout…
Don’t worry, life happens! Skip the Easy workout.

Tips

  • *If you can run for longer replace the walks with very slow jogging, about 50% effort
  • Warm up – ease slowly into your workout for at least 5 minutes, and once warm you can complete some stretches see.
  • Cool down – make you sure complete some active recovery at the end of the workout, such as slow walking for 5-10 minutes to bring your heart rate back to normal. Aim to also include some stretches, as this will help prevent soreness and improve recovery.
  • Have a rest day in between workouts.
  • Keep hydrated by drinking water.
  • Footwear – Make sure you have comfortable and supportive shoes.
  • To fuel your training, make sure you eat three well-balanced meals a day, including a wide variety of nutritious food. See our recipes for inspiration.

Week 5

Next week

Time to thrive, you are over half way through your preparation!

Medium Monday

Run a route of varied inclines (not flat all the way) for 4km at 70% effort

Complete

Great work! Why not try it with a friend next time?

Hard Wednesday

Choose a long hill for a repeat workout;

1 km flat run at 60% effort then

1 x uphill run at 70% effort, slow 50% effort back down

Repeat 4-6 times then 2 km flat run at 60%

Complete

Nice work! Keep up your training

Medium Friday

Run a route of varied inclines (not flat all the way) for 4km at 70% effort

Complete

Great job, you’re on fire

More information

What if…?

You want to add another workout…
Try doing your event distance at a very easy 50% effort. It is ok if you stop to stretch or walk if you are a runner.  Maximum 4 workouts this week.

You want to swap a workout for your regular exercise routine…
Swap it for a Medium workout then if you want to swap a second, swap it for the other Medium workout.

You can’t get outside…
Swap the Easy workout for a body weight workout at home.

You have to miss a workout…
Don’t worry, life happens, miss the Medium workout.

Tips

  • Warm up – ease slowly into your workout for at least 5 minutes, and once warm you can complete some stretches see.
  • Cool down – make you sure complete some active recovery at the end of the workout, such as slow walking for 5-10 minutes to bring your heart rate back to normal. Aim to also include some stretches, as this will help prevent soreness and improve recovery.
  • Have a rest day in between workouts.
  • Keep hydrated by drinking water.
  • To fuel your training, make sure you eat three well-balanced meals a day, including a wide variety of nutritious food. See our recipes for inspiration.

Week 6

Next week

We are going the event distance this week!

Easy Monday

Run a route of varied inclines (not flat all the way) for 4.5km at 60% effort

Complete

First session done! Good work!

Hard Wednesday

Run on the flat for 1km at 60% effort then run on the flat for 1km at 85% effort (running hard)

Repeat 2 times

Complete

You are doing really well, keep it up!

Medium Friday

Run a route of varied inclines (not flat all the way and try to include at least 3 hills) for 5km at 70% effort

Complete

Great work, you’re on fire! I bet it’s getting easier now!

More information

What if…?

You want to add another workout…
Try doing your event distance at a very easy 50% effort. It is ok if you stop to stretch or walk if you are a runner.  Maximum 4 workouts this week.

You want to swap a workout for your regular exercise routine…
Swap it for the Easy workout then if you want to swap a second workout swap it for the Medium workout.

You can’t get outside…
Swap the Easy workout for a body weight workout at home.

You have to miss a workout…
Don’t worry, life happens, miss the Easy workout.

Tips

  • Warm up – ease slowly into your workout for at least 5 minutes, and once warm you can complete some stretches.
  • Cool down – make you sure complete some active recovery at the end of the workout, such as slow walking for 5-10 minutes to bring your heart rate back to normal. Aim to also include some stretches, as this will help prevent soreness and improve recovery.
  • Have a rest day in between workouts.
  • Keep hydrated by drinking water.
  • To fuel your training, make sure you eat three well-balanced meals a day, including a wide variety of nutritious food. See our recipes for inspiration.

Week 7

Next week

The finish line is in sight, 2 weeks until event day.

Hard Monday

On a route of varied inclines (not flat all the way)

Run for 1km at 60% effort then run for 1km at 85% effort (running hard)

Repeat 2 times

Complete

Nice work! Keep up your training

Medium Wednesday

Run a route of varied inclines (not flat all the way and try to include at least 3 hills) for 4km at 70% effort

Complete

You are doing really well, keep it up!

Easy Friday

Run a route of varied inclines (not flat all the way) for 3-5km at 60% effort

Complete

Nice work! Just one week to go!

More information

What if…?

You want to add another workout…
Try doing your event distance at a very easy 50% effort. It is ok if you stop to stretch or walk if you are a runner.  Maximum 4 workouts this week.

You want to swap a workout for your regular exercise routine…
Swap it for the Easy workout then if you want to swap a second workout swap it for the Medium workout.

You can’t get outside…
Swap the Easy workout for a body weight workout at home.

You have to miss a workout…
Don’t worry, life happens, miss the Easy workout.

Tips

  • Warm up – ease slowly into your workout for at least 5 minutes, and once warm you can complete some stretches.
  • Cool down – make you sure complete some active recovery at the end of the workout, such as slow walking for 5-10 minutes to bring your heart rate back to normal. Aim to also include some stretches, as this will help prevent soreness and improve recovery.
  • Have a rest day in between workouts.
  • Keep hydrated by drinking water.
  • To fuel your training, make sure you eat three well-balanced meals a day, including a wide variety of nutritious food. See our recipes for inspiration.

Week 8

Race week. Take it easier!

Medium Monday

Run a route of varied inclines (not flat all the way) for 4km at 70% effort

Complete

Great job, you’re on fire!

Easy Wednesday

Run on the flat for 4-5km at 60% effort

Complete

You did it! Good luck for race day!

The Race Day

5km Bridge to Brisbane Run

Complete

You have done it!

More information

What if…?

You want to add another workout…
Choose something other than walking or running and make it Easy effort.

You want to swap a workout for your regular exercise routine…
Swap it for the Easy workout.

You can’t get outside…
Swap the Easy workout for a body weight workout at home.

You have to miss a workout…
Don’t worry, life happens, miss the Easy workout.

On the day

  • Warm up! There are usually lots of people at the starting line, so you may be standing around for a while. Try and keep your body moving before the race and gradually build your pace once you have started.
  • Complete the race at your own pace. It can be tempting to try and keep up with the pack, but be careful not to overextend yourself or you may fatigue too quickly and be at risk of injury.
  • Take advantage of the water stops along the way.
  • Don’t forget the warm down – it can be tempting to sit down straight away, but you will recover much more quickly if you complete a few stretches.
  • To fuel your training, make sure you eat three well-balanced meals a day, including a wide variety of nutritious food. See our recipes for inspiration.
  • Celebrate your achievement!