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Beginners


‘Get You Round’ Programme

WK MON TUE WED THU FRI SAT SUN
1 30 mins easy Rest 45 mins easy Rest 30 mins easy Rest 1 hour run/walk
2 40 mins easy Rest 50 mins easy Rest 40 mins inc 10×2 mins fast Rest/Jog 1.25 hour easy
3 30 mins easy Rest 1 hour easy Rest 40 mins inc 6×2 mins fast Rest/Jog 1.5 hour very easy
4 30 mins easy Rest 1 hour easy Rest 30 mins easy Rest 1 hour run/walk
5 30 mins easy 1 hour Rest 15 mins w/u Rest 30 mins easy 1.75 hours
6 40 mins easy Rest 70 mins easy Fast w/d W/u 5×3 mins, fast w/d Rest 2 hours easy
7 20 mins W/u 15×9 sec

Fast w/d

Rest Rest Rest 30 mins faster 2.25 hours very easy
8 30 mins easy 40 mins easy 1 hour steady 80 mins easy 30 mins easy Rest 2.5 hours or 3 hours run/walk
9 Rest 30 mins 75 mins easy Rest 30 mins easy Rest/ Jog Rest
10 Rest 40 mins easy 1.5 hours very easy Rest 1 hour Rest 2 hours
11 Rest 30 mins easy 1 hour Rest 1 hour Rest Half marathon
12 Rest Rest 40 mins Rest Rest 1.5 hours easy.

 

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.