I will assume you are able to run 5km (3.1 miles) before commencing on this 8 week plan to build you up to 10k (6.2 miles). The aim of this plan is to get you around the race to help build your confidence. We will build on your base endurance and get you comfortably around the race. This plan written for those running at between 10 and 15 minute miles so you will have to adjust if your outside this pace.
Running 3 times a week is great and you will continue to benefit from this as you increase the length of your long runs. Having 4 rest days will aid you in recovery between sessions.
If you miss a session
don’t worry. If you miss a week
don’t worry. I missed a month on my most recent marathon build up and it went fine on the day.
When time allows try to fit in a 4th run, I personally recommend making this a fartlek (speed play) where you will keep varying your pace from slow to fast for a minute or 2. Or do a long run. Adding the 4th run you will see massive benefit to your running. However don’t run on 4 consecutive days!
Following this plan will get you running for one and a half hours and depending on your pace this will be between 6 miles and and 9 miles.
If you feel an injury coming on ease back on both pace and duration and hopefully it will go away, if it does not then stop and seek advice. As all our interval training is around lakeside if you are worried about a niggle you can run around the lake nice and steady.
You might want to add a swim session or a spinning session in to your weeks training, but this should not be at the expense of a run. 80% or more of your training should be running!
Always do a warm up before starting and some stretching when you are finished.
A sports watch like a garmin is a valuable tool.
A
comfortable run is a run where you are using the
Aerobic Energy System, this is the most important system for endurance runners. This is most likely slower than your parkrun pace (unless you always run parkrun steady). If you feel you have raced parkrun then I would take 90 seconds a mile off this pace.
Interval training is where you will use the
Lactic Energy System, this is the time to work on your running technique and this will help to improve your speed (short bursts of typically up to 90 seconds at high intensity).
Note, we plan to switch the interval sessions to Tuesday evenings at the club soon, this is not reflected below.
The most important factors are:
- Your confidence (be confident in your ability and training)
- Your level of endurance
- Your technique
- Your enjoyment
This plan may be revised.
Week One – easy
| Tuesday |
Interval session |
Join the club session |
| Thursday |
Long Comfortable Run |
40 minutes minimum |
| Saturday |
Parkrun (lap of lake to warm up) |
Run slightly out of your comfort zone |
Week Two – medium
| Monday |
Long Comfortable Run |
30 minutes minimum |
| Tuesday |
Interval session |
Join the club session |
| Thursday |
Long Comfortable Run |
40 minutes minimum |
| Saturday |
Parkrun (lap of lake to warm up) |
Run slightly out of your comfort zone |
Week Three – easy
| Tuesday |
Interval session |
Join the club session |
| Thursday |
Long Comfortable Run |
45 minutes |
| Saturday |
Long Comfortable Run |
50 minutes |
Week Four – hard
| Monday |
Long Comfortable Run with 5 x 1 minute of running faster, with 1 minute jog recovery |
50 minutes |
| Tuesday |
Interval session |
Join the club session |
| Thursday |
Long Comfortable Run |
60 minutes |
| Saturday |
Parkrun |
Race it |
Week Five – easy
| Tuesday |
Long Comfortable Run |
60 minutes |
| Thursday |
Long Comfortable Run |
70 minutes |
| Saturday |
Steady parkrun |
Enjoy it |
Week Six – Hard
| Monday |
Long Comfortable Run with 10 x 1 minute of running faster, with 1 minute jog recovery |
70 minutes |
| Tuesday |
Interval session |
Join the club session |
| Thursday |
Long Comfortable Run |
80 minutes |
| Saturday |
Parkrun |
Race it |
Week Seven – Medium (taper)
| Tuesday |
Steady Run |
90 minutes |
| Thursday |
Long steady run with 5 x 1 minute efforts with 1 minute jog recovery |
45 minutes |
| Saturday |
Parkrun |
Enjoy it |
Week Eight – Easy (race week)
| Tuesday |
Long steady run |
45 minutes |
| Thursday |
Long steady run |
40 minutes |
| Sunday |
RACE – You know how fast to run based on your training |
|
