Training

Beginners

Not quite an experienced runner and looking for some help to get you round the course in February? Then check out our Beginners’ Training Programme below and get set for the big day!.

Beginners ‘Get You Round’ Programme

WK SAT SUN MON TUE WED THU FRI
1 30 mins easy Rest 45 mins easy Rest 30 mins easy
2 Rest 1 hour run/walk 40 mins easy Rest 50 mins easy Rest 40 mins inc. 10 x 2 mins fast
3 Rest/Jog 1.25 hours easy 30 mins easy Rest 1 hour east Rest 40 mins inc. 6 x 2 mins fast
4 Rest/Jog 1.5 hours very easy 30 mins easy Rest 1 hour east Rest 30 mins easy
5 Rest 1 hour run/walk 30 mins easy 1 hour Rest 15 mins w/u Rest
6 30 mins easy 1.75 hours 40 mins easy Rest 70 mins easy fast w/d w/u 5 x 3 mins fast w/d
7 Rest 2 hour easy 20 mins easy w/u 15 x 90 sec. fast w/d Rest Rest Rest
8 30 mins faster 2.25 hours very easy 30 mins easy 40 mins easy 1 hour steady 80 mins easy 30 mins easy
9 Rest 2.5 hours or 3 hours run/walk Rest w/u 4 x 5mins. fast w/d 75 mins easy Rest 30 mins easy
10 Rest/Jog Half Marathon Rest 45 mins 1.5 hour very easy Rest 40 mins easy
11 Rest 2 hours Rest 30 mins 1 hour Rest 1 hour
12 Rest 10km Race or 1.5 easy Rest Rest 40 min easy Rest MARATHON

Speed Play Training involves changing the speed at which you run throughout your training session.
Super Slow Really, really slow, so slow it hardly seems worth putting your kit on.
Easy Jog No pressure, just loosening up or a recovery run.
Slow Still a slow pace but a little faster than an ‘easy jog’.
Comfortable You can chat easily to your training partner and keep the pace consistent.
Steady Even-paced run where you can chat in short sentences.
Brisk Slightly breathless, not easy to hold any conversation with your training partner.
Hard You certainly know you’re working, conversation is definitely out.
W/U Warm up.
W/D Warm down.