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How to use our training plans for long-distance runs
Whether you’re running 10k, a half marathon, or a marathon, our training plans for long-distance runs can help guide you to your goal. In this article, we help you understand how our training plans work and the types of training involved for both long runs and light to moderate (recovery) runs, and some faster runs too.
How the training plans work
The training plans have three key elements, which alter as you progress:
- F – frequency (how often)
- I – intensity or pace (how hard)
- T – time (how long)
Beginner runners should focus on increasing the time they spend running before increasing the intensity of their runs. And once you increase the intensity, it’s a good idea to reduce how much you’re running at first. This will help to limit your risk of injury. Your tendons and ligaments in particular need time to adapt to the training load.
‘Intensity’ (or pace) varies from person to person because it depends on your individual level of fitness, which will increase as your training progresses.
The training plans involve different types of runs that correspond to your ‘perceived effort’. The scale runs from 1 to 10, where 1 is standing still, and 10 is your maximum effort, so running as fast as you can. This scale can help you to find out how intense your run is. You can also use the ‘talk test’ to see how intense your effort is. You should be able to talk during moderate intensity physical activity. But during vigorous intensity activity you’ll only be able to say a few words.
Remember, depending on how you’re feeling that day, a run might seem more intense than on other days. If you’re tired or stressed, for example, a run might feel harder.
Not all of your runs need to be done at a high intensity level. Research has shown that doing more low-intensity training, with a small amount of moderate or high-intensity training, may improve performance in runners.
The activities in the running training plans correspond to the ‘Activity’ column of this table. You can also download a larger version of the table.
Perceived effort levels
|
Effort level |
Effort rating |
Activity (approximate, depending on fitness) |
Description |
|---|---|---|---|
|
1 |
None |
None |
Standing still |
|
2 |
Minimal |
Shuffle |
Minimal activity |
|
3 |
Relaxed |
Slow walk |
Used in cool down |
|
4 |
Light |
Moderate walk |
Normal pace - used in warm up/cool down |
|
5 |
Fairly light |
Fast walk/ light jog |
Walking - striding out or jogging a little above march pace; heart rate and breathing increase a little |
|
6 |
Moderate |
Jog/easy running |
Easy jog - active but not challenging; breathing and heart rate are raised but not comfortable |
|
7 |
Slightly challenging |
Steady running |
Sustainable steady running - general race pace; breathing and heart rate are raised but not comfortable |
|
8 |
Challenging /slightly hard |
Tempo running |
Brisk - challenging running at increased pace; breathing should be harder |
|
9 |
Hard |
Hard running |
Fast running with arms pumping - used in speed work and 400m to 800m distances |
|
10 |
Maximum |
Maximum |
Maximum effort - sustainable for one minute or less |
|
Effort level |
Effort rating |
Activity (approximate, depending on fitness) |
Description |
|---|---|---|---|
|
1 |
None |
None |
Standing still |
|
2 |
Minimal |
Shuffle |
Minimal activity |
|
3 |
Relaxed |
Slow walk |
Used in cool down |
|
4 |
Light |
Moderate walk |
Normal pace - used in warm up/cool down |
|
5 |
Fairly light |
Fast walk/ light jog |
Walking - striding out or jogging a little above march pace; heart rate and breathing increase a little |
|
6 |
Moderate |
Jog/easy running |
Easy jog - active but not challenging; breathing and heart rate are raised but not comfortable |
|
7 |
Slightly challenging |
Steady running |
Sustainable steady running - general race pace; breathing and heart rate are raised but not comfortable |
|
8 |
Challenging /slightly hard |
Tempo running |
Brisk - challenging running at increased pace; breathing should be harder |
|
9 |
Hard |
Hard running |
Fast running with arms pumping - used in speed work and 400m to 800m distances |
|
10 |
Maximum |
Maximum |
Maximum effort - sustainable for one minute or less |
Types of training
The training plans involve both long runs and light to moderate (recovery) runs, and some faster runs too.
Easy runs
These allow your legs to recover from hard efforts and prepare you for the next day of training. Take them at a light to moderate pace (effort level of 5 to 6). You should be able to enjoy running without feeling tired, and talk in short sentences if you’re running with others.
Steady runs
These runs should be at a slightly challenging pace with an effort level of 6 to 7. You should be able to hold a conversation, but find it difficult. A steady run will be shorter than your long run, but also faster. This helps to build up your aerobic fitness and efficiency.
Long runs
Your long runs will help build your aerobic fitness and endurance. These are important for long-distance races.
Tempo runs
Constant speed running is sometimes referred to as tempo running, and this improves your running pace. It’s hard to keep constant speed on hills. So it may be better to do your tempo runs on a flatter route to avoid injury.
Although the true definition of tempo running varies, aim to run at a constant speed that feels ‘comfortably hard’. This should be about an 8 on the effort scale. Stick to about 15 to 20 minutes at this pace and always include warming-up and cooling-down as follows:
30 mins total:
- 5 mins warm-up (effort level 5)
- 20 mins tempo running (effort level 8)
- 5 mins cool-down (effort level 3–4)
40 mins total:
- 5 mins warm-up (effort level 5)
- 15 mins tempo running (effort level 8)
- 5 mins easy jog (effort level 5)
- 10 mins tempo running (effort level 8)
- 5 mins cool-down (effort level 3–4)
50 mins total:
- 5 mins warm-up (effort level 5)
- 20 mins tempo running (effort level 8)
- 5 mins easy jog (effort level 5)
- 15 mins tempo running (effort level 8)
- 5 mins cool-down (effort level 3–4)
Interval training
Interval training is where you run intervals of fast, short periods of effort, and alternate these with recovery periods where you run more slowly.
You could use a treadmill or running track to help you get the distances and times right. Or if you go for a run in the streets or park, use lampposts, trees, or benches as markers. An app or stopwatch can help keep you to time, too. Training with intervals builds your speed, strength, and endurance.
As you go through your training plan, try filling the recommended time with these sequences:
Starting interval training:
- 30 secs running (effort level 9)
- 2 mins easy jog/walk (effort level 5)
Hitting your stride (from week 8):
- 1 min running (effort level 9)
- 2 mins easy jog/walk (effort level 5)
Closer to race day (from week 12), try short/fast intervals and longer/slower ones, for example:
- 30 secs sprinting (effort level 10)
- 90 secs easy jog/walk (effort level 5)
(repeat x 5)
- 3 mins running (effort level 9)
- 4 mins easy jog/walk (effort level 5)
(repeat x 2/3)
- 30 secs sprinting (effort level 10)
- 90 secs easy jog/walk (effort level 5)
(repeat x 2/3)
Cross training
Other forms of physical activity help improve your strength, skill, and flexibility. Cross-training keeps you fit in different ways to running. Take one session a week to do an activity, such as yoga, swimming, cycling, or using a cross trainer in the gym. Active recovery sessions like these work your muscle groups in different ways, which can help stabilise your joints and prevent injury. You could also try some resistance or weight training with movements such as squats, deadlifts, and lunges. These can improve your running performance.
Rest days
Although it might be tempting to train every day, rest days are important to let your body recover. Your muscles need time to repair and become stronger. Make sure you’re getting enough sleep and eating well.
Becoming unwell or developing an injury can be disruptive to our busy lives; which is why our health insurance aims to help you get back on your feet sooner rather than later, so you can get back to doing the things you enjoy.
-
Sources Sources
- F.I.T. Factors: Getting it just right. Run Britain. runbritain.com, accessed 19 July 2023
- How to increase your activity levels. Health Service Executive. hse.ie, last reviewed 2 May 2023
- Hutchinson Mj Kouwijzer I De Groot S Et Al. Comparison of two borg exertion scales for monitoring exercise intensity in able-bodied participants, and those with paraplegia and tetraplegia. Spinal Cord 2021; 59(11):1162-9. doi: 10.1038/s41393-021-00642-4
- Williams N. The Borg rating of perceived exertion (rpe) scale. Occupational Medicine 2017; 67(5):404-5
- Measuring physical activity intensity. Centers for Disease Control and Prevention. cdc.gov, last reviewd 3 June 2022
- Paquette MR, Napier C, Willy RWW, et al. Moving Beyond Weekly “Distance”: Optimizing Quantification of Training Load in Runners. J Orthop Sports Phys Ther 2020;50:564-569. DOI: 10.2519/jospt.2020.9533
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- UK Chief Medical Officers’ physical activity guidelines. gov.uk, published 7 September 2019
- Steady on! Run Britain. runbritain.com, accessed 20 July 2023
- Napier C, Willy RW. The Prevention and Treatment of Running Injuries: A State of the Art. Int J Sports Phys Ther 2021;16:968-970. DOI: 10.26603/001c.25754
- Long slow distance (LSD). Run Britain. runbritain.com, accessed 20 July 2023
- Progressing your interval training. Run Britain. runbritain.com, accessed 20 July 2023
- Strength endurance sessions. Run Britain. runbritain.com, accessed 20 July 2023
- Supplement your running with an exercise class. Run Britain. runbritain.com, accessed 20 July 2023
- Enhance your recovery. Run Britain. runbritain.com, accessed 20 July 2023
- Can you resist it? Run Britain. runbritain.com, accessed 20 July 2023
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