1-5 kilometres
If you’re a beginner, keep training simple, says top running coach Nick Anderson, who designed this plan. Complete the four sessions weekly, resting for a day between each run. “Think in minutes and train at a pace based on your perceived exertion,” says Anderson. “So if 9/10 is your race pace, 6/10 is a recovery jog.”
| PLAN | |
|---|---|
| Speed | 5 x 3 mins at 9/10 pace with 90 secs at 6/10 between each |
| Threshold | 4 x 5 mins at 8/10 pace with 2 mins at 6/10 between each |
| Long run | 25 mins at 6-7/10 pace, adding 5 mins a week |
| Cross-train | Row: 5 x 1000m at 9/10 pace with 90 secs at 6/10 between each |
The secret of a good 10-kay, according to Paula Coates, the author of Running Repairs, “is the right blend of endurance and speed”. For this, you’ll need to up your anabolic threshold pace. Complete the four different sessions every week, with a day’s rest in-between runs.
| PLAN | |
|---|---|
| Speed | 10 x 3 mins at 9/10 pace with 90 secs at 6/10 between each |
| Threshold | 3 x 6 mins at 8/10 pace with 2 mins at 6/10 between each. Build up to 6 x 6 mins |
| Long run | 30 mins at 6/10 pace, adding 5 mins each week. Drop back to 30 mins on week four |
| Cross-train | Cross-trainer: 6 x 5 mins: reps 1, 3, 5 at 8/10 pace and reps 2, 4, 6 at 9/10 |
The half is a worthy yet achievable challenge, without the diary-bothering grind of a marathon. While speed and threshold training remain crucial to your preparation, you’ll need to focus on your long run, too.
| PLAN | |
|---|---|
| Speed | 10 mins at 8/10 pace with 3 mins recovery, 4 x 3 mins at 9/10 with 90 secs at 6/10 between each, 10 mins at 8/10 |
| Threshold | 2 x 10 mins at 8/10 pace with 2 mins at 6/10 between each. Build up to 3 x 10 mins |
| Long run | 45 mins at 6/10 pace, adding 10 mins a week, dropping back to 45 mins every 4th week |
| Cross-train | Bike: 15 mins at 7/10 pace, 5 x 3 mins at 9/10, 15 mins at 7/10 |
Congratulations! You’re ready to tap into your speed, strength and endurance, and step up to the big league. Complete the four different sessions every week with a day’s rest in-between runs.
| PLAN | |
|---|---|
| Speed | 15 mins at 8/10 pace, 5 x 3 mins at 9/10 with 90 secs at 6/10 in-between, 15 mins at 8/10 |
| Threshold | 2 x 10 mins at 8/10 pace with 2 mins at 6/10 between each. Build up to 3 x 10 mins |
| Long run | 60 mins at 6/10 pace, adding 10 mins a week. Drop back to 60 mins every 4th week |
| Cross-train | Swimming: 20 mins freestyle at 7/10 pace, 5 x 4 mins aqua-jogging at 8/10 with 90 secs recovery, 20 mins freestyle at 7/10 |
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