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Double your distance

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


5-10km
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


10km to half-marathon
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

Half-marathon to marathon
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