Training
Beginners
(i.e., have not run in six weeks)
The first 6 weeks of a training program is the most critical! It's when a runner is most susceptible to injury.
Never run before? Begin with walking and running during the first week (or two) and build from there. For example, if the workout says to run 20 minutes, then you can start out with running for 3 minutes and walking for 2 minutes and continue that pattern until you reach 20 minutes total. Then, for the second week, you can start out running for 8 minutes and walking for 2 minutes and continue that pattern until you reach 20 - 25 minutes total. By week 3, you might be ready to run a total of 20 minutes comfortably without stopping. If you aren't, that's OK - perhaps try running 15 minutes, walking 5 minutes and then running for 5 minutes, for a total of 25 minutes.
The paces you during this time is important too! Be sure to run at a conversational pace (i.e., a pace that enables you to easily keep a conversation going for the entire run).
Once you can run 25-30 minutes continuously, 4-5 times a week without stopping, then you can move onto the intermediate workouts listed below. It should take about four - six 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.
Also, your rest and/or cross training days are just as important as your training days. Your body adapts to your training when you are resting.
Beginner 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
Sunday: Rest
Interested in some core work too? Click here!
*After 3 weeks of running the above training plan, you should also begin incorporating strides 1 - 3 times per week. What is a stride? A stride is a progressively fast effort lasting about 100m. You start your stride at a medium pace and then progressively work up to a fast effort before the last 20m or so of your stride. No sprinting, however.
Intermediate
(i.e., you have been running 4-5 times/week for 25-30 minutes for at least 6 weeks)
Intermediate Training Template
Monday: 30-35 minutes at conversational pace (see above for the definition of 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. Aim 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 to a medium-hard effort for the last 15 minutes
Friday: 30-35 minutes at conversational pace, and strides
Saturday: long run
Example: 40-45 minutes as conversational pace
Sunday: Rest (Take this day seriously - you adapt while you are resting!)
Interested in some core work too? Click here!
Advanced
(i.e., you have been running 5-6 times/week for 30 - 40 minutes 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: Rest (Take this day seriously - you adapt while you are resting!)
Interested in some core work too? Click here!