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: |
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.