Beginners Training
Intermediate Training Programme
Beginners Training Programme
Week |
Mon. |
Tues. |
Wed. |
Thurs. |
Fri. |
Sat. |
Sun. |
Total Time |
1 |
25 |
30 |
|
35 |
40 |
|
50 |
3.0 |
2 |
|
40 |
50 |
|
50 |
|
55 |
3.3 |
3 |
35 |
|
45 |
30 |
|
40 |
|
2.7 |
4 |
|
50 |
30 |
40 |
|
50 |
60 |
3.8 |
5 |
60 |
|
50 |
30 |
60 |
|
60 |
4.3 |
6 |
40 |
45 |
|
40 |
45 |
40 |
|
3.5 |
7 |
35 |
40 |
45 |
|
40 |
45 |
55 |
4.3 |
8 |
|
50 |
55 |
60 |
|
60 |
70 |
4.9 |
9 |
45 |
45 |
|
45 |
45 |
55 |
|
3.9 |
10 |
|
40 |
45 |
|
|
45 |
40 |
2.8 |
11 |
|
60 |
30 |
|
40 |
60 |
|
3.2 |
12 |
40 |
|
45 |
|
45 |
|
40 |
2.6 |
13 |
|
35 |
|
30 |
|
15 |
RACE |
1.3 |
This programme takes into account that you have some sort of fitness ability. The individual sessions are the length of time you need to run for in minutes.
Training Tips:
Weeks 1-4:
All workouts are done at a relaxed pace. The perceived exertion rate should be 40-50% of your maximum effort. The emphasis is on good form and building endurance.
Weeks 5-8:
Most of your running will stay in the 40-50% effort zone. If most of your running in the past has been for fitness, two of the weekly sessions must include a few short (60 second) accelerations to your runs with long jog intervals (2-3 minutes). The last 5 minutes should be done at around the 70% effort.
Weeks 9-12:
In 3 of the weekly sessions your run must include an element of speed to it for a short interval (5 min) so that the effort moves into the 70– 80% zone. The rest of the run must be in the 50-60% effort zone. It is during this phase that you must strictly adhere to the days off. This will help your body recover from the previous 4 weeks training. Your runs should feel a lot more comfortable than in weeks 1 to 4. Make sure that you are hydrating yourself correctly and that your daily food intake compliments the training. Try not drink any ALCOHOL during week 12.
Race Week:
The finish line is now in sight (Race Day) the runs should be back in the 40-50% effort zone. Proper rest and sleep in this week along with proper eating habits are really important. Once again try and stick to the NO ALCOHOL rule for 1 more week. The most important days are the Thursday, Friday and Saturday prior to the race. A good night’s sleep on Friday night is the most important of all with the Saturday a case of do the run and stay at home on the couch for the rest of the day. Good Luck and enjoy yourself on Race day.