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Novice runner's training guide

The following training guide assumes you have the ability to run three miles, three to four times a week. If that seems difficult, or your time commitments mean that you cannot do this, then consider a shorter distance, such as a five kilometre (5Km) race.

Time scale
The training plan can be used to reach a number of different race goals:

• 4 weeks - 5 Km race
• 8 weeks - 10 Km race
• 12 weeks - half marathon

If you have more time to prepare for your race than this training guide has budgeted then lengthen the schedule. Repeat the week just completed before moving on up to the next level. Also, don't be afraid to juggle the workouts from day to day. If you have an important appointment on Tuesday, then do the workout on Monday instead. If you are consistent in sticking to your overall training programme, then the minor details won't matter.

The novice training guide focuses on three workouts:

• Endurance miles
• Recovery run
• Cross-training

Endurance miles
 
Goal: Increase aerobic endurance for greater stamina.
Method: This is the longest run each week and, over the training guide, will increase from 5 to 12 miles (if you are training for the half marathon). This endurance run is scheduled for Sundays, and is followed by a day of recovery on Monday. The idea of this workout is to train within 70 percent of your maximum heart rate (MHR) in order to condition your aerobic system and minimise the accumulation of lactic acid within the muscles, which causes fatigue and reduces recovery time.
Target heart rate: Zone 2.

Recovery run
 
Goal: Recovery and regeneration.
Method: Your performance levels may decline in weeks 2 and 3 as the training load taxes your system. Weeks 4, 8 and 12 are dedicated to recovery and regeneration to prepare you for the rigors of the next couple of weeks' training.
Target heart rate: Zone 1.

Cross-training
 
Goal: Recover from training and maintain motivation.
Method: A problem with training heavily in one form of exercise is that you increase your risk of an overuse injury. (This is when gradual wear and tear progresses to an injury through constantly working certain muscles and joints.) You can reduce your risk of injury by ensuring that you have a balanced running workout -for example, by ensuring that you run in both directions around the track so that you don't overwork one side of your body.

Another way of avoiding overuse injury is cross-training. Cross-training involves participating in other activities such as cycling, swimming, walking or any other aerobic activity. Cross-training gives you a break from running and allows your body to recover. Doing a variety of activities also keeps you motivated and prevents the training plan becoming monotonous. What cross-training you do depends on your personal preferences. However, don't make the mistake of cross-training too vigorously. Remember cross-training should be considered a recovery day.
Target heart rate: Upper zone 1 to lower zone 2.

Racing
 
I have included two races during the training period, in weeks 4 and 8. These races are optional or can be goals in themselves, but I do recommend taking part in practice races so that you can test your fitness and gain experience in a race situation. To find out about races in your area, contact your local running club.

Walking
 
Walking is an excellent workout that runners often overlook in their training. Although walking breaks aren't specified in the training guide, feel free to walk during your running workouts any time you feel tired or need to lower your heart rate to keep it in the required heart rate zone. When you go to the starting line, nobody will care if you walk or run the distance, they are more concerned that you finish!

Novice training plan.

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