Training Plan

Before you start

Before you start this training plan you should be able to run for 30 minutes at a conversational pace without stopping. It is based on running throughout - if you favour a walk/run or 'jeffing' approach, you could use the distances as a guide to devising your own plan. It is designed to pick up from the end of the Couch to 5k programme and assumes that you are running 3 times each week for about 30 minutes.
You have 12 weeks of training - broken this into 3 blocks of 4 weeks each. Each block has a slightly different focus, as you reach the end of each block, review how it's going & tweak the next one if need be. Each 4th week cuts back a bit - this allows you to rest & recover a bit between the blocks.
Please do get in touch with us if you need any advice or guidance, using the form HERE

Explanation of terms used in this plan

'Easy' - You can hold a conversation as you run. If you were to gauge your effort in terms of difficulty out of ten, it should be about 6
'Steady' - this is slightly harder than 'easy', it should feel purposeful, you should still be able to get a few words out though and it's a pace that you can maintain for the duration of a run, but you will feel you have worked. About 7 out of 10.
'Fast' - not a sprint, but a pace where you can't get more than the odd word out! As you run more, this would be the pace that you would run a short race at where you are seeking a fast time - but for now, you can just try out the odd stretch of a training run. About 8-9 out of 10.
'Recovery' - you use this pace in two ways, in a run where you are doing short bursts of fast running, you follow them with recovery pace so that you can get your breath back ready for the next effort. You can even slow to a walk for these. You can also run an entire run at a recovery pace - this is a good minute or two per mile slower than your easy pace, very gentle indeed! If you are tired, a bit sore from a previous harder effort or have a race in the days ahead, they can be very good runs to do. They should always be short though - no longer than 6k and ideally 4-5k. You should reach the end feeling physically better than when you set off.

The Plan

Weeks 1-4 (01-Jun to 28-Jun inclusive)

The aim over these weeks is to consolidate your training over 5-6k as a distance, and to experiment with different training paces. So far, as beginners, we have focussed on the 'easy' pace (see comment above).

Week Commencing Run 1Run 2Run 3
Mon 01-Jun Week 15k easy [or about 35 mins] 4k steady 5k easy
Mon 08-Jun Week 26k easy [40-45 mins] 4k mixed* 5k steady
Mon 15-Jun Week 35k easy 5k easy 6k easy-steady**
Mon 22-Jun Week 45k recovery 5k steady*** 5k easy
*Start at an easy pace, for a good 10 minutes to warm up, then pick a landmark and run at a fast pace to it (a lamppost will do!) - no more than a minute or so, recover and when your breathing is comfortable again, do the same. Do this for about 10-15 minutes and then finish the run at an easy pace.
**Start at an easy pace, pick up a little pace every 10 minutes or so and try and finish at your steady pace.
***Ideally, time this one, use it as a guide for the next training block - parkrun is perfect for this.

Weeks 5-8 (29-Jun to 26-Jul inclusive)

In this block the focus is on increasing your distance. Hopefully 6k in 35-40 minutes will now feel a comfortable distance.
Week Commencing Run 1Run 2Run 3
Mon 29-Jun Week 56k easy 6k easy-steady 7k easy
Mon 06-Jul Week 66k easy 7k easy 6k easy
Mon 13-Jul Week 76k steady 6k easy 8k easy
Mon 20-Jul Week 85k easy/recovery 5k steady* 6k easy
*Again, time this one.

Weeks 9-12 (27-Jul to 23-Aug inclusive)

There is an option of completing a 10k run before race day - you don't have to, if you can run 8k comfortably you will get round on race day, but some people like to know they've done it. Don't under-estimate the mental boost this can give you!
Week Commencing Run 1Run 2Run 3
Mon 27-Jul Week 97k easy 6k easy 8k easy
Mon 03-Aug Week 107k easy 6k mixed* 10k easy**
Mon 10-Aug Week 118k easy 6k steady 8k easy
Mon 17-Aug Week 125k easy 4-5k recovery*** RACE!
*Similar to the last time, using landmarks, or try 2 mins of effort with 2 mins of walking recovery. Extend the time you mix up paces to about 20 minutes.
**If you don't want to do the full 10k, drop it down to 8 or 9km instead
***Optional, you could just have another rest day.

Final points

This is based on 3 runs per week - life sometimes gets in the way, if you miss a session, let it go - don't try and catch up the following week. Don't be a slave to the distance - if you run a hillier 6k for example, that is as good as a flat 7k. Time is as important - get yourself to running for an hour without stopping and you will get round a 10k. Rest days are a very important part of training - try not to run on consecutive days, your body needs the rest days to adapt to the training.

Problems / Advice needed?

Please get in touch using the form below, and we will do our best to help you