Training

Beginners

Have not run in six weeks

This is a critical stage as runners are most likely to become injured.

Begin with walking and running during the first week and build from there.

For example, if the workout says to run 20 minutes, you can start out with running for 3 minutes and walking for 2 minutes until you can run 20 minutes comfortably without stopping, you should run at a conversational pace (be able to keep a conversation going). 

 

Once you can run 25-30 minutes, 4-5 times a week without stopping, move onto the intermediate workouts. It should take about four weeks to get to the intermediate level. You should not add more than five minutes to your daily run during the week. For example, once you get up to 20  minutes of continuous running, wait until the following week to run 25 minutes/day.

Training Template

Monday: 20-25 minutes

Tuesday: 20-25 minutes

Wednesday: rest/cross-train

Thursday: 20-25 minutes

Friday: rest/cross-train

Saturday: 20-25 minutes

Intermediate

You have been running 4-5 times/week for 25-30 minutes.

Training Template

Monday: 30-35 minutes at conversational pace

Tuesday: pick ups or hill repeats 

Examples 5 x 2 minutes pick ups with 2 minute walk in between or 5 x 1 minute hill repeats. Airm for a total of 30 minutes of running including your warm up and cool down

Wednesday: rest/cross train

Thursday: tempo run

Example: run 15 minutes at easy pace and then pick up the pace the last 15 minutes

Friday: 30-35 minutes at conversational pace

Saturday: long run

Example: 40-45 minutes as conversational pace

Sunday: off

Advanced

You have been running 5-6 times a week for the last 6-8 weeks.

Training Template

Monday: 40-45 minutes at conversational pace followed by four strides

Tuesday: pick ups or hill repeats

Sample workout: 5 x 3 minute pick ups with 2 minute walk in between or 5 x 90 second hill repeats. Aim for 35-40 minutes of running including the warm up and cool down

Wednesday: 40-45 minutes at conversational pace followed by four strides

Thursday: tempo run

Example: run 15 minutes at easy pace and then pick up the pace the last 20 minutes. Try to increase your effort every five minutes. 

Friday: 40-45 minutes at conversational pace followed by four strides

Saturday: long run

Example: 50-65 minutes (depending how long your has been in previous weeks)

Sunday: off

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