Training Plans

Below are some training plans that I have used myself and I found they worked for me.  They are achievable and you can change the days to suit the your work load.  I also did them with Logan, so they are dog friendly too.  I am not a Fitness Instructor so I can only recommend from experience, however if you have a plan you have used and can recommend, let me know and I’ll add it on too. The plans below are ones I adapted from “The Complete Book Of Running For Women” by Claire Kowalchick, to suit my needs.  They are suitable for guys too, so don’t be put off and the book also features more in depth plans. I would recommend starting with the first plan and leading on to the half marathon and so on.  It’s also good to undertake other exercises and not just running to improve your overall fitness and stamina, for example, swimming, cycling, and core exercises.  Perhaps substitute a running day with something else to add a bit of variety.  Remember you want your plan to suit you and to be enjoyable, so try and think about what you want to achieve and what aspects of running you enjoy, build these in to your plan and you will be sure to reach your goal.

Before embarking on a training plan, make sure you and your dog are healthy and if you are in any doubt, always consult your Doctor or Vet first.

5KM  Leading In To 10KM Plan

(Distance in Miles)

WEEK      SUN      MON      TUES       WED     THURS     FRI      SAT
1                1           2             0             3S         2             2         0
2                2           2             0             3S         2             2         0
3                3           2             0             4S         2             2         0
4                4           2             0             4S         2             3         0
5                5           2             0             4H         2             3         0
6                6           2             0             4H         2             3         0
7                7           2             0             4H         2             3         0
8                8           2             0             5H         2             3         0

Half Marathon

(Distance In Miles)

WEEK         SUN      MON        TUES        WED      THURS      FRI    SAT
1                   8           3              0              4S            2             3        0
2                  10          3              0              4H            3             4        0
3                   8           3              0              5S            4             4        0
4                  12          3              0              5H            3             0        2
5                  10km      3              0              6S            3             0        3
6                   8           3              0              4H            3             0        2
7                  13          0              0              2              0             3        0
8                  4-6         0              2              4S            2             3        0

Marathon

(Distance In Miles)


WEEK       SUN       MON       TUES         WED   THURS   FRI      SAT
1                 8             2             0              4S          2       3H         0
2                10            2             0              4H          2       4S         0
3                 8             3             0              5S          2       4H         0
4                12            2             0              5H          3       5S         0
5                 8             3             0              6S          4       5H         0
6                15            3             0              6H          4       5S         0
7                12            3             0              6S          4       6H         0
8                18            2             0              6H          4       6S         0
9                12            3             0              6S          3       4H         0
10               20           2             0              4-6H       4       0           2
11              10km        3             0              6S          3      3H          0
12               21           2             0              4H          4       0           2
13               8-10        0             0              2-3         0       2-3         0
Where a S appears after a number, I do a steady jog, for a third of my run, the next third I would pick a short distance, say between trees and sprint, then slow jog and then keep repeating, then the final third a steady jog.
Where a H appears after a number I will either run up and down a hill for that distance, or pick a route with lots of small hills.

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