Running Training Guide

One size fits all?

Before we get started its important to point out that there is no such thing as a training plan that is right for
everybody. Your age, current fitness levels, performance aspirations and available time will all have an impact
on when and how you should train so the best approach is for us to give you some general guidelines and
sample training plans and then let you adapt things to suit your own specific requirements.
We are going to start with some basic training concepts which all training plans should adhere to so that when
you start modifying the example training plans you know what you are doing!
Rule #1 warm up, stretch, run, warm down, stretch
If you havent already read the doitforcharity.com stretching guide then please do so it is reprinted at the end
of this training guide for your convenience. It will tell you that before doing any exercise you should stretch
and that before doing any stretching you should do a light warm-up. You should NEVER stretch cold muscles
and you should NEVER run without warming up and stretching. If you are short for time and eager to get out
on the road just consider how much lost time an injury is going to cost you! Not only will you have to wait
weeks to recover from the injury you will have gone backwards during this time due to not being able to train.
Additionally, after your run if you stop running abruptly waste products will build up in your muscles leading to
stiffness and discomfort. So after your run you should warm down (with a light jog) and stretch once more.
This simple boring advice will keep you on the road and training towards your goals and reward you with a
much more pleasant and injury-free training experience.
Rule #2 take rest days
Question: Which of the following achieves the most in terms of improving your performance levels:
a 5 mile training run or the rest day after a 5 mile training run?
Answer: The rest day after a 5 mile training run
Simply put, you receive the benefit from any physical exercise in the recovery period after that exercise. As
evolution has shown us, our bodies adapt to our environment and therefore when you place a strain on your
body (lifting weights, going for a run etc) your body will adapt to that strain by becoming stronger in anticipation
of being placed under the same strain again. But your body needs rest to repair tiny muscle tears and make
the muscles stronger and therefore one of the most important parts of your training plan is going to be
regular rest days. On these days you should always take the opportunity to do a light warm up and stretch so
that you stay supple in preparation for the next phase of your training plan.
Rule #3 hard then easy
This rule is related to the one above as it is derived form the idea of giving the body time to recover. Lets say
you want to run a marathon and your training aim is to be able to run 26 miles in 6 months time. You could just
run 1 mile per day this week, then 2 miles per day in the second week, all the way through until you are
running 26 miles a day in week 26.
By now you should be able to guess that this is NOT an effective training plan as you are not giving your body
sufficient time to recover. You therefore need to vary the distances you run and also the intensity of your runs
both on a daily and weekly basis. A sample training plan which followed this rule might look like this
Week Mon Tue Wed Thu Fri Sat Sun TOTAL
1 (Hard) 3 miles Rest Day 3 miles 5 miles 3 miles Rest Day 7 miles 21 miles
2 (Easy) 2 miles Rest Day 2 miles 4 miles 2 miles Rest Day 5 miles 15 miles
3 (Hard) 3 miles Rest Day 4 miles 6 miles 4 miles Rest Day 9 miles 26 miles
4 (Easy) 3 miles Rest Day 3 miles 5 miles 2 miles Rest Day 6 miles 19 miles
As you can see, both at daily and weekly level we are alternating between hard and easy days and also giving
ourselves regular rest days and in just 4 weeks we have grown to make our easy week almost as hard as
our hard week in week 1! This programme is purposefully simplified to get the hard/easy point across a
realistic training plan would also consider the intensity of each run
Rule #4 keep it varied
The other reason for alternating hard and easy days/weeks is to keep your training programme varied
boredom and/or burnout are often the cause of people stopping their training plans. By keeping your runs
varied you will be able to use different routes, continually improve your times, often have runs which are
enjoyable rather than hard work and generally keep your training plan fresh.
Rule #5 tapering down
The majority of your training schedule will see you gradually increasing your mileage over time. However,
when training for longer distances (eg: 1/2 marathon and Marathon) you will actually reduce your mileage in
the last few weeks leading up to the event so that you are as fresh as possible for the event itself this is yet
another implementation of the principle of giving your body recovery time. This process is called tapering
down and is a feature of our sample training schedules in this training guide
Runs arent all the same you know!
Question: Which is more difficult running 2 miles in 14 minutes (7 minute miles) or running 10 miles in
100 minutes (10 minute miles)
Answer: Well there isnt any one correct answer as it depends on your fitness levels, muscle
composition, previous training and probably what you were doing the day before as well!
The purpose of the question however is to point out that running training is not as simple as just going for a
run and that different types of run have different training benefits. This section will show you some of the
different types of run available and will also point out how you might want to use them in your training
Run #1 - Steady state runs
These will be the staple of your training plan. They will be run at a reasonably comfortable pace and over a
reasonably comfortable distance and since your fitness levels will rise during your training plan you can
expect both of these factors to increase over time. You will find yourself doing these types of run 60% of the
time as they have excellent physical and mental training benefits. Your breathing will become more efficient,
your muscles will become stronger, your endurance will improve and mentally you will be training yourself to
run at pace for reasonably long periods of time. All-in-all steady state runs will become your number one
training method to reach your running goals
Run #2 The long run
These runs are normally done once a week and usually on a Saturday or Sunday so that you dont miss them
due to the pressures of work. Over time these runs will become longer and longer until a few weeks before
race day you are running almost (but not quiet) the distance you are intending to run on the day. This often
surprises people that they will purposefully not be running a marathon in training before race day. But if you
think about it you are training to run one marathon in 18 weeks not 2 marathons and hence the longest training
run you will do in preparation for a marathon is between 20 and 22 miles.
Run #3 The recovery run
Weve put this directly after the long run because, well, its the run that should be done directly after the long
run in fact the day after! The recovery run is what it says a chance to recover and should be run over a
short distance at a much slower pace than you are used to. You might also consider cross training on this day
which means doing a light exercise other than running such as swimming, cycling or walking. This will exercise
the muscles lightly but in a different way than if you went for a run. Whatever you decide to do just make sure
it is light exercise which will help you to recover dont be tempted to push yourself on these days
Run #4 The shorter faster run
Lets start by saying that you should only perform this run once you have at least 4 weeks of steady state runs
under your belt. The first time you do it you will feel physically drained and because it is done at a faster pace
it is the run that is most likely to cause injuries. So please remember do not start doing shorter faster runs
until you have a solid based of steady state runs behind you. That said the shorter faster run is a great way to
increase your running times. If you think back to the start of this document we said that the body adapts to the
strains it is placed under. Therefore, when you run faster than normal, and allow your body to recover, it
responds by adapting and building the types of muscle fibre which allow you to run faster. Your times will NOT
improve much if you just run steady state and long runs all the time. But one fast run once every week or two
will gradually teach your body to run much faster incredible results can be achieved with the careful use of
this run!
Run #5 Fartlek
Fartlek is Swedish for speed play and it is the name given to a style of run that you simply make up as you go
along! You can start at your steady state pace and then pick a point a couple of hundred meters away and
run to it at your shorter/faster pace. Youll then be a little out of breath so you can drop down to your recovery
run pace before picking up again to your steady state pace. Basically a Fartlek can be whatever you want it to
be but it will often be a combination of all types of run rolled into one! This type of run is excellent for building
speed and keeping you interested in your training schedule and you can guarantee that it will never be the
same! Because steady state runs will make up the bulk of your running schedule and that you need to do one
long run followed by one recovery run every week, you will find that you often only have time for a Fartlek run
once every two weeks. However this should be just enough to keep things interesting and the varied pace that
it requires brings about excellent training benefits too!
Whilst there are other types of run used by more advanced athletes if you are a reasonably novice runner the
above five runs should easily keep you busy for an 18-week training plan and can be mixed together to form
an excellent and comprehensive training plan.
Summary
Always do a light warm up before you stretch and stretch before you run
Always warm down and stretch after your run to prevent stiffness and muscle discomfort
Take rest days to give your body time to adapt to the increased training load
Alternate hard and easy training days and weeks to allow for recovery time
Keep it varied to maintain your interest and to gain varied training benefits
Use the steady-state run to build up mental and physical endurance
Use the longer run followed by a recovery day once a week to build up to your target mileage
Use the shorter faster run to build up speed
Use the Fartlek to keep things interesting
The following pages mix all of the above together to produce training plans for beginners at the four main
distances 5k, 10k, Marathon and Marathon. You are welcome to use them as is but we strongly
encourage you to use your new-found knowledge to tailor these sample training plans to suit your own needs
and goals. Please note we have NOT included the more difficult shorter faster and fartlek runs as these should
only be used if you are feeling strong and ready for some speed work
5k training plan
Beginners
Week Mon Tue Wed Thu Fri Sat Sun
1
Rest /
Stretch
1.5 miles
Rest or
run/walk
1.5 miles
Rest /
Stretch
1.5 miles
Recovery
walk
2
Rest /
Stretch
1.75 miles
Rest or
run/walk
1.5 miles
Rest /
Stretch
1.75 miles
Recovery
walk
3
Rest /
Stretch
2 miles
Rest or
run/walk
1.5 miles
Rest /
Stretch
2.25 miles
Recovery
walk
4
Rest /
Stretch
2 miles
Rest or
run/walk
1.5 miles
Rest /
Stretch
2 miles
Recovery
walk
5
Rest /
Stretch
2.25 miles
Rest or
run/walk
2 miles
Rest /
Stretch
2.5 miles
Recovery
walk
6
Rest /
Stretch
2.75 miles
Rest or
run/walk
2 miles
Rest /
Stretch
3 miles
Recovery
walk
7
Rest /
Stretch
2 miles
Rest or
run/walk
2 miles
Rest /
Stretch
2.5 miles
Recovery
walk
8
Rest /
Stretch
2 miles
Rest or
run/walk
1.5 miles
Rest /
Stretch
Rest /
Stretch
5K Run
Notes:
Shorter faster and/or fartlek sessions are not recommended for those who are just starting
out and doing their first 5K
If you are feeling tired or injured you should NOT push ahead with the training programme
regardless. Remember that rest is the most important training you can do and overtraining
can lead to serious injuries. If you only miss a few days training you should be able to pick
up the training plan with no negative benefits. If you miss 2 weeks or more you will have to
revise your training programme and probably revise your goal in terms of how fast you are
expecting to run your race
10k training plan
Beginners
Week Mon Tue Wed Thu Fri Sat Sun
1
Rest /
Stretch
2.5 miles
30 min
cross train
2 miles
Rest /
Stretch
3 miles
Recovery
run
2
Rest /
Stretch
2.5 miles
30 min
cross train
2 miles
Rest /
Stretch
3.5 miles
Recovery
run
3
Rest /
Stretch
2.5 miles
35 min
cross train
2 miles
Rest /
Stretch
4 miles
Recovery
run
4
Rest /
Stretch
2.5 miles
35 min
cross train
2 miles
Rest /
Stretch
3.5 miles
Recovery
run
5
Rest /
Stretch
3 miles
40 min
cross train
2 miles
Rest /
Stretch
4.5 miles
Recovery
run
6
Rest /
Stretch
3 miles
40 min
cross train
2 miles
Rest /
Stretch
5 miles
Recovery
run
7
Rest /
Stretch
2.5 miles
40 min
cross train
2 miles
Rest /
Stretch
4 miles
Recovery
run
8
Rest /
Stretch
2 miles
30 min
cross train
2 miles
Rest /
Stretch
Rest /
Stretch
10K Run
Notes:
Shorter faster and/or fartlek sessions can be introduced as long as you are feeling strong and
comfortable with your progress
If you are feeling tired or injured you should NOT push ahead with the training programme
regardless. Remember that rest is the most important training you can do and overtraining can
lead to serious injuries. If you only miss a few days training you should be able to pick up the
training plan with no negative benefits. If you miss 2 weeks or more you will have to revise your
training programme and probably revise your goal in terms of how fast you are expecting to run
your race
Marathon training plan
Beginners
Week Mon Tue Wed Thu Fri Sat Sun
1
Rest /
Stretch
3 miles
2 miles or
cross train
3 miles
Rest /
Stretch
4 miles
Recovery
run
2
Rest /
Stretch
3.5 miles
2 miles or
cross train
3 miles
Rest /
Stretch
5 miles
Recovery
run
3
Rest /
Stretch
3 miles
2 miles or
cross train
3 miles
Rest /
Stretch
4 miles
Recovery
run
4
Rest /
Stretch
3.5 miles
2 miles or
cross train
4 miles
Rest /
Stretch
6 miles
Recovery
run
5
Rest /
Stretch
4 miles
2 m run or
cross train
4 miles
Rest /
Stretch
5 miles
Recovery
run
6
Rest /
Stretch
4 miles
2 miles or
cross train
5 miles
Rest /
Stretch
8 miles
Recovery
run
7
Rest /
Stretch
4.5 miles
2 miles or
cross train
4.5 miles
Rest /
Stretch
6 miles
Recovery
run
8
Rest /
Stretch
5 miles
3 miles or
cross train
5 miles
Rest /
Stretch
8 miles
Recovery
run
9
Rest /
Stretch
5 miles
3 miles or
cross train
4 miles
Rest /
Stretch
7 miles
Recovery
run
10
Rest /
Stretch
5 miles
3 miles or
cross train
5 miles
Rest /
Stretch
10 miles
Recovery
run
11
Rest /
Stretch
5 miles
3 miles or
cross train
4 miles
Rest /
Stretch
7 miles
Recovery
run
12
Rest /
Stretch
3.5 miles
3 miles or
cross train
2 miles
Rest /
Stretch
Rest /
Stretch
Half
Marathon
Notes:
Shorter faster and/or fartlek sessions can be introduced as long as you are feeling strong and
comfortable with your progress
If you are feeling tired or injured you should NOT push ahead with the training programme
regardless. Remember that rest is the most important training you can do and overtraining can
lead to serious injuries. If you only miss a few days training you should be able to pick up the
training plan with no negative benefits. If you miss 2 weeks or more you will have to revise your
training programme and probably revise your goal in terms of how fast you are expecting to run
your race
Marathon training plan
Beginners
Week Mon Tue Wed Thu Fri Sat Sun
1
Rest /
Stretch
3 miles 3 miles 3 miles
Rest /
Stretch
6 miles
Recovery
run
2
Rest /
Stretch
3 miles 3 miles 3 miles
Rest /
Stretch
7 miles
Recovery
run
3
Rest /
Stretch
3 miles 4 miles 3 miles
Rest /
Stretch
5 miles
Recovery
run
4
Rest /
Stretch
3 miles 4 miles 3 miles
Rest /
Stretch
9 miles
Recovery
run
5
Rest /
Stretch
3 miles 5 miles 3 miles
Rest /
Stretch
10 miles
Recovery
run
6
Rest /
Stretch
3 miles 5 miles 3 miles
Rest /
Stretch
7 miles
Recovery
run
7
Rest /
Stretch
3 miles 6 miles 3 miles
Rest /
Stretch
12 miles
Recovery
run
8
Rest /
Stretch
3 miles 6 miles 3 miles
Rest /
Stretch
13 miles
Recovery
run
9
Rest /
Stretch
3 miles 7 miles 4 miles
Rest /
Stretch
10 miles
Recovery
run
10
Rest /
Stretch
3 miles 7 miles 4 miles
Rest /
Stretch
15 miles
Recovery
run
11
Rest /
Stretch
4 miles 8 miles 4 miles
Rest /
Stretch
16 miles
Recovery
run
12
Rest /
Stretch
4 miles 8 miles 5 miles
Rest /
Stretch
12 miles
Recovery
run
13
Rest /
Stretch
4 miles 9 miles 5 miles
Rest /
Stretch
18 miles
Recovery
run
14
Rest /
Stretch
5 miles 9 miles 5 miles
Rest /
Stretch
14 miles
Recovery
run
15
Rest /
Stretch
5 miles 10 miles 5 miles
Rest /
Stretch
20 miles
Recovery
run
16
Rest /
Stretch
5 miles 8 miles 4 miles
Rest /
Stretch
12 miles
Recovery
run
17
Rest /
Stretch
4 miles 6 miles 3 miles
Rest /
Stretch
8 miles
Recovery
run
18
Rest /
Stretch
3 miles 4 miles 2 miles
Rest /
Stretch
Rest /
Stretch
Marathon
Notes:
Shorter faster and/or fartlek sessions can be introduced as long as you are feeling
strong and comfortable with your progress
If you are feeling tired or injured you should NOT push ahead with the training
programme regardless. Remember that rest is the most important training you can do
and overtraining can lead to serious injuries. If you only miss a few days training you
should be able to pick up the training plan with no negative benefits. If you miss 2 weeks
or more you will have to revise your training programme and probably revise your goal in
terms of how fast you are expecting to run your race
Basic Stretch Programme
Before you start doing anything please observe this cardinal rule: You should only stretch warmed up
muscles - so before you do any of these stretches please do a light warm-up first. Dont stretch too far,
all you should feel is a slow pull, never any pain. Never bounce, always stretch slowly. People with old
injuries or bad backs should be especially careful whilst exercising and stretching.
1 Calves:
Stand approximately 1 metre away from wall with legs straight and heels on floor. Step and lean forward
and slowly push hips towards wall. Should feel a slow pull in the calf muscle behind. Hold for 10 secs,
swap legs, repeat 3 times. Should feel pull but no pain.
2 Hamstrings:
Stand with feet 1 metre apart. With legs straight and hands behind back slowly bend forward at the hips
keeping back straight and head up. Should feel a slow pull in muscles at the back of legs. Hold for 10
secs, stand up and lean slightly backwards, repeat 3 times. Should feel pull but no pain.
3 Quads:
Standing with feet together, bring left foot up and put left hand on lower shin by ankle and pull behind
bottom. Keep back straight and head up. May need to balance with right hand on wall. Should feel slow
pull down front of leg. Hold for 10 secs, swap legs, repeat 3 times. Should feel pull but no pain.
4 Groin:
Stand with feet 1 metre apart and both feet pointing forward. Keeping back straight and head up slowly
lunge down to right side feeling pull on inside of left leg. Hold for 10 secs, swap legs, repeat 3 times.
Should feel pull but no pain.
5 Hips:
Stand with feet shoulder width apart and hands on hips. Keeping head still rotate hips round clockwise
10 times and anti clockwise 10 times. Repeat three times.
6 Torso:
Stand with feet shoulder width apart and hands on head. Keep feet pointing forward but twist body as far
as is comfortable, hold for 1 second, face forward, twist body in other direction, hold for 1 second, face
forward. Repeat 10 times.
7 Shoulder:
Stand with feet shoulder width apart. Start with hands by hips and keeping arms straight slowly swing
arms round backwards 10 times, change direction swinging arms forwards 10 times. Repeat 3 times.
8 Standing stretch:
Stand with feet together. Place hands together and reach as high as you can, hold for 10 secs, relax.
Repeat 3 times.