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Choosing the right programme

Published by Bupa's health information team, May 2008.

You may be leading up to a race, or have set your sights on running a marathon to raise money for a good cause. Whatever your motivation, you need to be realistic about your starting point and use a training programme that suits your abilities and goals.

This information will help you decide which series of running guides will help you prepare well and give your best running performance on the big day.

Before you start
Choosing the beginner programmes
Which beginner programme is for you?
Choosing the intermediate programmes
Restarting running - what if I used to run but had a break?
Training programme basics
Effort level table
Types of training run
Related information

Before you start

It's a good idea to consult a health professional before starting any new fitness programme if you:

have not exercised for a long time
are significantly overweight
have any health issues or long-term illness
have, or have had, an injury

In these circumstances, you may be recommended a lighter fitness programme that includes regular brisk walking and some jogging for a number of weeks. You may then be ready to start one of our running programmes.

There are two sets of Bupa running programmes; one for beginners and the other for regular distance runners.

Choosing the beginner programmes

The beginner programmes are for people who have little or no running experience but are generally fit. You will find more information about your starting fitness in each distance guide.

The programmes will take you towards, but not necessarily up to, your full event distance. The idea is that your fitness and ability progress steadily so that you are ready to complete the full distance by race day. The event atmosphere and cheering crowds will help to push you on for that extra mile or so.

As a beginner runner, you will start running at a pace of no more than 11 or 12 minutes per mile. You can knock this down to 10 or 11 minutes or less per mile, if you want to, as you train. The following are approximate race times if you complete a beginner programme:

5km - 30 to 40 minutes
10km - 60 to 75 minutes
10 miles - one hour 40 minutes to two hours
half marathon - two hours 20 minutes to two hours 30 minutes

These timings only give you a rough idea - don't worry if you take a little longer.

Which beginner programme is for you?

5km

The 5km programme is a starting-out programme that will suit you if:

you have never run regularly, or
you have done some running or sports in the past but have let your fitness levels decline

but:

your general health is good
you can walk briskly for 20 to 30 minutes without getting out of breath

The 5km programme is an eight week plan, using walking and running to gradually build up to running for two to three miles continuously. After completing this programme, you will:

complete a 5km race in about 40 minutes, using both walking and running if you need to
be prepared for longer event training programmes

10km, 10 mile and half marathon beginner programmes

These longer event programmes are ideal if you want run in one of these events and:

you have a base of general fitness developed by at least six to eight weeks of walking and running training
you are in the habit of running at least twice a week
you could complete a 5km run in 30 to 40 minutes, walking and running

The longer beginner programmes include a steady progression of distance over eight weeks (for 10km race) or 12 weeks (for 10 mile and half marathon races). The aim is to build up your cardiovascular fitness and muscular endurance to complete the distance in good form, but without specific speed goals.

The programmes can be completed by training three days per week, although four days per week will give you the extra edge in a half marathon.

Choosing the intermediate programmes

The intermediate programmes are for you if:

you have been running regularly (two to three times a week) for at least 10 to 12 weeks
you regularly run 5km in under 30 minutes
you have run 10km at least once or twice in around an hour
you are willing to train for four days a week
you are happy to do some faster-paced running
for 10km or more programmes, you can already run 10 minute miles for three to four miles

You don't need to have run the full distance before you follow an intermediate programme. However, you should know the basics of running technique and be aware of the importance of preparation before and recovery after training sessions.

The use of structured training weeks and training techniques such as tempo and speed running is the key to these programmes. You will quickly become comfortable with running distances, and will work on improving your pace, running efficiency and speed endurance to produce better performances over the distances. There are opportunities to measure your progress throughout. Each programme also makes use of a "taper" period to allow you to recover and to maximise your performance for the race.

It's a good idea to have a look through the full programme before you start to make sure you can do it.

Restarting running - what if I used to run but had a break?

If you have followed a running training programme before but had a break, you may feel the beginner 5km programme is too easy for you, but you might not be sure if you can go straight into training harder.

As long as you have maintained your fitness with at least 20 to 30 minutes of exercise two to three times a week, even if you haven't followed a running plan, you should be fine to start on one of the longer beginner programmes straight away. You just need to be confident that you could cover 5km in 30 to 40 minutes.

If you have completed an event or training programme but have done little or nothing since, bear in mind that you lose fitness at the same rate you gained it. In other words, if it's been two weeks since the 5km run and you haven't trained since, your fitness level will have decreased. So, your body may be back to its fitness at week five or six of the beginner 5km programme.

Training programme basics

There are three key elements in all the Bupa training programmes, which gradually alter as you work through a programme. These are "FIT":

F - frequency (how often)
I - intensity or pace (how hard)
T - time (how long)

Frequency and time

To achieve the maximum benefit to your health and fitness, you should exercise in a regular and sustained way. Speed isn't important in the beginner programmes, although it becomes more important at the intermediate level.

The key to running for fitness is to aim for 30 minutes of continuous movement three times per week. This can be a combination of walking and running - over the weeks you will slowly build up the running and reduce the walking. This is what the beginner programmes aim for.

Training for speed involves running more often and for longer periods. This is what the intermediate programmes aim for.

Intensity or pace

Of all the aspects of a training programme, intensity is the hardest to define. This is because your intensity (or pace) depends on your individual level of fitness, which will increase as your training progresses.

The beginner training programmes are mainly based on moderate-intensity exercise. Intermediate training includes high-intensity techniques that will build up your speed.

You can use a heart rate monitor to measure your effort while running, but it's simpler to be guided by how you feel.

Each training programme refers to your "perceived effort scale". This is based on a scale from one to 10, with one being standing still, and 10 being maximum effort such as when running flat out (see the table).

Effort level table

Effort level	Effort rating	Activity (approximate, depending on fitness)	Description
1	None	None	Standing still
2	Minimal	Shuffle	Minimal activity
3	Easy	Slow walk	Used in warm down
4	Light	Moderate walk	Normal pace, used in warm up/down
5	Fairly light	Brisk walk/light jog	Walking - striding out, or jogging little above march pace, heart rate and breathing up a little, warming up
6	Moderate	Jog/easy run	Easy jog, breathing easy and steady, active but not challenging
7	Slightly challenging	Steady run	Sustainable steady running, breathing and heart rate elevated but not uncomfortable; general race pace
8	Challenging/slightly hard	Tempo running	Brisk challenging running, at increased pace; you should be breathing harder
9	Hard	Hard running	Fast running with arms pumping, used in speed work and 400 to 800m distances
10	Maximum	Maximum	Maximum effort, sustainable for one minute or less

To get the best from the effort scale, get used to listening to your body and thinking about how your whole body feels. Think about your breathing, your heart rate and how your arms and legs feel.

Types of training run

All the training programmes involve long runs and recovery (easy) runs, and some also include faster runs (tempo and speed). These different elements of training are explained here.

Recovery (easy) runs

These allow your legs to recover from hard effort and prepare you for the next day of training.

They should be at an easy pace (effort level of five to six) and no longer than 40 minutes. You should be able to enjoy running without feeling tired.

Long runs

The aim of the long run is to build up your aerobic fitness, efficiency and endurance. Use this session to increase your mileage. The long run should be at a steady pace, effort level six to seven. You should be able to hold a conversation as you run. This will become your race pace.

Tempo runs

Tempo runs improve your running pace. The aim is to maintain a hard but controlled pace, at effort level eight.

Increase your pace from your long run pace by extending your stride. Stay relaxed and breathe deeply and rhythmically. You should finish the session feeling refreshed and invigorated.

A tempo session is made up of one or more periods of tempo running with some easy running in between. Build up to running tempo pace for about 20 minutes, starting with five if you are a beginner. Reduce or extend the recovery periods as you need them.

A beginner's 30 minute tempo session might include:

five minute warm-up walk or slow jog
five minutes at an easy pace followed by five minutes of tempo running, repeated twice (20 minutes)
five minutes walk/jog to cool down

An intermediate 40 minute tempo session might include:

10 minute warm-up walk or slow jog
20 minutes of tempo running
10 minutes at an easy pace

Speed work

Speed work, either using intervals or hills, builds your aerobic fitness, strength and speed.

Interval training involves running fast, but not sprinting, over a set distance (200 or 400m) or time at an effort level of 10. Hill running involves keeping your pace roughly constant but increasing intensity to effort level 10 by changing the gradient up which you are running.

Each hard run should be followed by a slow recovery running break of at least the same length before repeating. Using a treadmill can help to get the distances, times or gradients right.

Examples of distance intervals:

six sessions of 400m - a 400m fast run then a 400m slow jog, repeated three times
four sessions of 400m and 200m - a 400m fast run, a 400m slow jog, then a 200m fast run and a 200m slow jog. Have five minutes walking between sets, then repeat

Examples of timed intervals:

six minutes warm up, then run fast for one minute and jog slowly for two minutes; repeat this six times, followed by six minutes cool down (30 minutes total)
five minutes warm up, run fast for two minutes jog slowly for two minutes, followed by five minutes cool down (30 minutes total)

Examples of hill training:

on a treadmill - run one to three minutes on 0 to one percent gradient, then 30 seconds to two minutes on four to six percent gradient (no more than 10 percent); repeat this until you have been running about 20 minutes
outside - find a hill that takes you roughly two minutes to run up, and run up it fairly fast and then slowly down it; repeat this until you have been running about 20 minutes