Trainings

Beginners

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 secFast 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.