Training Guidelines
Mount Runners and Walkers

Hoka One One Steamy Huka Marathon

Sunday 7th July 2019

This week by week guideline is designed to give a basic training structure and help you finish comfortably.

You should be able to comfortably run 15km, and running at least three times a week before you start.

Remember, no one training plan can suit all.

To train as effectively as possible, we recommend an individualised training plan.

Yes! I'm keen

Weeks to go

  • 5km

    10km

    8km (hilly)

    15km

  • 5km

    8km (hilly)

    8km

    14km

  • 6km

    Hill Session

    7km

    18km

  • 5km

    6km

    10k @ 1/2MP

  • 5km

    Speed Session

    6km

    19km

  • 5km

    Speed Session

    6km

    22km

  • 4km

    6km

    8km @ MP

  • 7km

    10km

    10km

    25km

  • 7km

    10km

    10km (building)

    28km

  • 7km

    10km

    10km

    18km (building)

  • 5km

    Hill Session

    12km

    32km

  • 6km

    Hill Session

    14km (hilly)

    34km

  • 5km

    6km

    10k @ 1/2MP

  • 5km

    Speed Session

    6km

    30km

    12km (hilly)

  • 5km

    Speed Session

    6km

    20km

    10km

  • 5km

    6km

    8km @ MP

  • 6km

    6km @ MP

    Event

Foundation Run

At Foundation Run, we believe run coaching should have a strong focus on injury prevention.

This is why we work with physios and gyms to provide tailored running and gym programs, and keep a watchful eye on your loading. We believe in training smart and training strong.

We also believe training should be loads of fun.

Learn More Find us on

What we offer

Personalised Run Coaching

Personalised Run Coaching

Your training plan should be based around you.

Strength and Conditioning

Gym Membership

Run-specific gym sessions with experienced strength and conditioning coaches.

Group Training

Group Training

Join us for group training sessions.

Structured Sessions

Structured Sessions

Increase the bang for buck, with more efficient training sessions.

Physio Support

Physio Support

Get professional physio support.

Running Nutrition

Running Nutrition

Work with a world class sports nutritionist to nail you pre, during and post nutrition.

Running Top

Running Gear

Grab yourself a free running t-shirt or singlet.

Strava Integration

Strava Integration

Sync your activities from Strava for accurate loading calculations.

Garmin Health Integration

Garmin Health

We analyse stress & sleep to ensure you're doing the right training at the right time.

Get in touch

If you have any questions or feedback, just let us know.

We recommend two strength and conditioning sessions be included in each week, focusing on runners strength.

MP (Marathon Pace) is your estimated pace for the marathon; for example, if you aim to run the Marathon in 4 hours, your MP is 5:41/km. Similarly, 1/2MP is your estimated pace for a half marathon pace.

You should be able to comfortably run 15km, and running at least three times a week before you start using this training guideline.