Beginners Training
Intermediate Training Programme
Intermediate Training Programme
Week |
Mon. |
Tues. |
Wed. |
Thurs. |
Fri. |
Sat. |
Sun. |
Total Time |
1 |
60 |
|
50 |
55 |
50 |
|
75 |
4.8 |
2 |
60 |
50 |
|
70 |
60 |
|
75 |
5.3 |
3 |
45 |
|
50 |
55 |
|
60 |
50 |
4.3 |
4 |
70 |
|
65 |
70 |
75 |
|
80 |
6.1 |
5 |
65 |
70 |
65 |
|
75 |
60 |
80 |
6.9 |
6 |
50 |
60 |
|
65 |
50 |
60 |
50 |
5.6 |
7 |
70 |
|
60 |
75 |
60 |
90 |
60 |
6.9 |
8 |
|
70 |
85 |
70 |
85 |
70 |
90 |
7.8 |
9 |
|
80 |
70 |
80 |
|
80 |
70 |
6.3 |
10 |
60 |
|
40 |
75 |
40 |
|
60 |
4.6 |
11 |
75 |
60 |
|
60 |
60 |
50 |
|
5.1 |
12 |
75 |
|
60 |
|
60 |
|
50 |
4.1 |
13 |
40 |
35 |
|
30 |
|
20 |
RACE |
2.1 |
This programme takes into account that you are reasonably fit and that you have been running for at least 6-9 months. All the above sessions are in minutes.
Training Tips:
Weeks 1-4:
All workouts are to be done at a relaxed pace. The perceived exertion rate should be 50-60% of your maximum effort. The emphasis is on good form and improved endurance.
Weeks 5-8:
Most of your running will stay in the 50-60% effort zone. Focus on keeping the speed at which you run the same from start to finish. During the shorter sessions include 2 faster sections of about 3-5 min with a 10min period in between each session. The last 5 minutes should be done at around the 70% effort.
Weeks 9-12:
In 4 of the weekly sessions there must be 2-3 faster sections of 5 min. This will take your effort into the 75– 85% zone. The rest of the run must be in the 50-60% effort zone. It is during this phase of the training programme that you must strictly adhere to the days off, the length of the run and your diet. 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 this period.
Race Week:
The finish line is now in sight (Race Day) the runs should be back in the 50-60% 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.