Training

Half Marathon Training Plan (For a beginner)

We understand that this guide may not suit everyone’s routine so please adjust it accordingly to suit you.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 20 mins- gentle run 20 mins gentle run Rest Day 30 mins gentle run 30 mins gentle run Rest day Long run- 40 mins
Week 2 30 mins- gentle run Tempo run-30 mins Rest Day 30 mins gentle run 30 mins gentle run Rest Day Long run-40 mins
Week 3 30 mins- gentle run Tempo run-40 mins Rest Day 30 mins- gentle run 30 mins- gentle run Rest Day Long Run-4 miles-record your time
Week 4 40 mins-gentle run Tempo Run-40 mins Rest Day 40 mins-gentle run 40 mins-gentle run Rest Day Long Run-5 miles-record your time
Week 5 50 mins-gentle run Tempo Run- 40 mins Rest Day 40 mins-gentle run 40 mins-gentle run Rest Day Long Run-6 miles-record your time
Week 6 40 mins-gentle run Tempo Run- 40 mins Rest Day 40 mins-gentle run 50 mins-gentle run Rest Day Long Run-7 miles-record your time
Week 7 50 mins-gentle run Tempo Run-40 mins Rest Day 40 mins-gentle run 50 mins-gentle run Rest Day Long Run-8 miles-record your time
Week 8 40 mins-gentle run Tempo Run- 40 mins Rest Day 40 mins-gentle run 40 mins-gentle run Rest Day Long Run-9 miles-record your time
Week 9 50 mins-gentle run Tempo Run- 40 mins Rest Day 40 mins-gentle run 40 mins-gentle run Rest Day Long Run-10 miles-record your time
Week 10 40 mins-gentle run Tempo Run- 40 mins Rest Day 40 mins-gentle run 50 mins-gentle run Rest Day Long Run-11 miles-record your time
Week 11 50 mins-gentle run Tempo Run- 40 mins Rest Day 40 mins-gentle run 50 mins-gentle run Rest Day Long Run-12 miles-record your time
Week 12 40 mins-gentle run Tempo Run- 40 mins Rest Day 40 mins-gentle run 40 mins-gentle run Rest Day Long Run-13 miles-record your time

Tempo Runs

Tempo runs are fast paced, continuous runs done in the middle of a regular run, lasting between 20 to 40 minutes.A typical tempo run is divided into 3 parts

• 25% of running time running at a gentle warm up pace (40-50% of full pace)

• 50% of running time running at tempo pace (70-80% of full pace)

• 25% of running time running at a cool down pace (30-40% of full pace)

Marathon Training Plan (For a beginner)

We understand that this guide may not suit everyone’s routine so please adjust it accordingly to suit you.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 20 mins- gentle run Rest Day 20 mins-gentle jog Rest Day 20 mins-gentle jog Rest day Long run- 40 mins-
Week 2 30 mins- gentle run 30 mins-gentle jog Rest Day 30 mins gentle run 30 mins gentle run Rest Day Long run- 40 mins-
Week 3 40 mins- gentle run 40 mins-gentle run Rest Day 40 mins- gentle run 40 mins- gentle run Rest Day Long Run- 50 mins-
Week 4 30 mins-gentle run Alternate aerobic exercise Rest Day 40 mins-gentle run 40 mins-gentle run Rest Day Long Run-60 mins
Week 5 40 mins-gentle run Alternate aerobic exercise Rest Day 40 mins-gentle run 40 mins-gentle run Rest Day Long Run-70 mins
Week 6 40 mins-gentle run Alternate aerobic exercise Rest Day 40 mins-tempo run 50 mins-gentle run Rest Day Long Run-80 mins
Week 7 50 mins-gentle run Alternate aerobic exercise Rest Day 40 mins-tempo run 50 mins-gentle run Rest Day Long Run-90 mins
Week 8 40 mins-gentle run Alternate aerobic exercise Rest Day 40 mins-tempo run 40 mins-gentle run Rest Day Long Run-10 miles-record your time
Week 9 50 mins-gentle run Alternate aerobic exercise Rest Day 40 mins-tempo run 40 mins-gentle run Rest Day Long Run-11 miles-record your time
Week 10 40 mins-gentle run Alternate aerobic exercise Rest Day 40 mins-tempo run 50 mins-gentle run Rest Day Long Run-12 miles-record your time
Week 11 50 mins-gentle run 50 mins-gentle run Rest Day 40 mins-tempo run 50 mins-gentle run Rest Day Long Run-13 miles-record your time
Week 12 40 mins-gentle run 40 mins-gentle run Rest Day 40 mins-tempo run 40 mins-gentle run Rest Day Long Run-14 miles-record your time
Week 13 40 mins-gentle run 40 mins-gentle run Rest Day 40 mins- tempo run 40 mins- gentle run Rest Day Long Run-16 miles-record your time
Week 14 40 mins-gentle run 40 mins-gentle run Rest Day 40 mins- tempo run 40 mins- gentle run Rest Day Long Run-18 miles-record your time
Week 15 40 mins-gentle run 40 mins-gentle run Rest Day 40 mins- gentle run 40 mins- gentle run Rest Day Long Run-20 miles-record your time
Week 16 40 mins-gentle run 40 mins-gentle run Rest Day 40 mins- gentle run 40 mins- gentle run Rest Day Long Run -14 miles-record your time

Alternate Aerobic Exercise

We know that training can be monotonous and can leave you feeling unmotivated so we want to mix things up in your training plan by having you choose an alternative aerobic exercise.

We would recommend that your alternate aerobic exercise should last for at least 1 hour and should work you to approx 70% of your capacity

• Possible alternative aerobic exercise- swimming, cycling, circuit training, 5 a side football etc etc

 

Tempo Runs

Tempo runs are fast paced, continuous runs done in the middle of a regular run, lasting between 20 to 40 minutes.

A typical tempo run is divided into 3 parts

• 25% of running time running at a gentle warm up pace (40-50% of full pace)

• 50% of running time running at tempo pace (70-80% of full pace)

• 25% of running time running at a cool down pace (30-40% of full pace)

 

 

UltraMarathon Training Plan

This guide is to give someone starting out in UltraMarathon running a good base level of endurance. It is just a guide and we understand that this routine may not suit everyone so please adjust it accordingly to suit you. We understand that people have busy working lives during the week so we have suggested a modest daily run of between 5-10 miles to keep you fit and the long run on the Sunday will increase the miles in your legs.

 

Monday – 5 to 10 mile daily run

Tuesday – 5 mile at higher speed

Wednesday – 5 to 10 mile daily run

Thursday – Alternate aerobic exercise (between 1.5 hours and 2.5 hours)

(cycling,swimming,circuit training etc etc)

Friday – 5 – 10 miles daily run

Saturday – Rest Day

Sunday – Long run- first 3 weeks 16 miles – then up the mileage every 2 weeks by 5 miles.

(Your Monday recovery run is important to loosen up the muscles which can feel tight and sore after a long run.)

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