Running Coaching Programme

  5km (3.1 miles) 10km (6.2 miles) 13.1 miles (21 kilometers)
Week 1 20 minutes 30 minutes 45 minutes
6 x 1 minute 2 x (6 x 1 minute) 3 x 6 minutes
15 minutes 25 minutes 40 minutes
Week 2 25 minutes 40 minutes 60 minutes
8 x 1 minute 2 x (8 x 1 minute) 6 x 3 minutes
15 minutes 20 minutes 2 x 15 minutes
Week 3 30 minutes 50 minutes 75 minutes
10 x 1 minute 2 x (10 x 1 minute) 4 x 5 minutes
15 minutes 20 minutes 30 minutes
Week 4 35 minutes 60 minutes 90 minutes
12 x 1 minute 2 x (12 x 1 minute) 5 x 4 minutes
20 minutes 25 minutes 2 x 20 minutes
Week 5 40 minutes 75 minutes 60 minutes
4 x 2 minutes 2 x (4 x 2 minutes) 8 x 3 minutes
20 minutes 25 minutes 40 minutes
Week 6 30 minutes 50 minutes 75 minutes
6 x 2 minutes 2 x (6 x 2 minutes) 3 x 12 minutes
25 minutes 30 minutes 2 x 25 minutes
Week 7 35 minutes 60 minutes 90 minutes
8 x 2 minutes 2 x (8 x 2 minutes) 2 x 20 minutes
25 minutes 30 minutes 50 minutes
Week 8  40 minutes 75 minutes 120 minutes
10 x 2 minutes 2 x (10 x 2 minutes) 45 minutes
30 minutes 35 minutes 2 x 30 minutes
Week 9 45 minutes 60 minutes 75 minutes
12 x 1 minute 2 x (10 x 1 minute) 2 x (8 x 2 minutes)
30 minutes 40 minutes 60 minutes
Week 10 25 minutes 40 minutes 50 minutes
10 x 30 seconds 2 x (10 x 30 seconds) 2 x (10 x 45 seconds)
20 minutes 30 minutes 45 minutes

 

Session Key:
3 sessions
per week

Steady Run Light, recovery run, teaching the body good technique.
Interval Session High intensity, recovery is 50% of the effort time. 
Tempo Run Race Pace, to mimic the time spent in this zone.

 

Warm Up Complete a steady paced 10 - 15 minute walk/jog to warm up. Follow with some light mobility stretching to prepare your body for exercise.
Session Begin your session with the first couple of minutes steady. Aim to keep your performance consistant throughout to ensure you get the best from your training.
Cool Down After the session, complete a 5 - 10 minute light jog or brisk walk to ease your legs out. Follow this with some static stretching to aid recovery.

 

Pre Nutrition Before training, have a light snack which will give you energy to train. Avoid a heavy meal within two hours before. A banana or small pasta dish is ideal as this will provide energy.
Run Nutrition Sip water little and often, this will help keep you hydrated. On longer runs, try an energy gel or high energy snack each 30 - 45 minutes after the first hour.
Post Nutrition Refuel your body with a carbohydrate and protein snack within 20 minutes of completing your session. This will give your body a quick start to recovery. Keep well hydrated too.

 

HR Zones 45 - 65% Max HR,
RPE 9 - 13
65 - 80% Max HR,
RPE 13 - 16
80 - 90% Max HR,
RPE 16 - 18

*LPS Events Ltd accept no responsibility to injury or illness from following this programme.