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.