Training programmes
Whatever your motivation, find a training programme to suit your ability and goals.
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Beginner 5km with 3 training days a week
Overview and intro to training programme, including info about who is suitable for:
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Beginner level
Beginner 5km with 3 training days a week
This guide gives a training programme for people wishing to run 5 km as part of an organised race or just as a challenge for themselves. It's suitable for you if you wish to start running but aren't a regular runner.
It focuses on:
- improving your aerobic fitness and stamina
- getting you into a good running routine
- training a maximum of three days a week over an eight week period
Beginner 10km programme
This guide gives a training programme for people wishing to run 10 km for an organised race or just as a challenge for themselves. It's suitable for you if you are able to run/walk 5km in less than 40 minutes.
It focuses on:
- improving your aerobic fitness and stamina
- getting you into a good running routine
- training a maximum of three days a week over an eight week period
Beginner 10 mile programme
This guide gives a training programme for people wishing to run 10 miles as part of an organised race or just as a challenge for themselves. It's suitable for you if you are able to run/walk 5km in less than 40 minutes.
It focuses on:
- improving your aerobic fitness and stamina
- increasing running distance without focusing on speed
- training a maximum of three days a week over a 12 week period
Beginner half marathon programme
This guide gives a training programme for people wishing to run a marathon as part of an organised race or just as a challenge for themselves. It's suitable for you if you are able to run/walk 5km in less than 40 minutes.
It focuses on:
- improving your aerobic fitness and stamina
- running distance in order to complete a half marathon comfortably
- training a maximum of four days a week over a 12 week period
Intermediate level
Intermediate 5km programme
This guide gives a training programme for people wishing to run 5 km as part of an organised race or just as a challenge for themselves. It's suitable for you if you have already done a 5km race and would like to improve your time.
It focuses on:
- improving your aerobic fitness and limb strength
- speed and endurance
- training a maximum of four days a week over an eight week period
Intermediate 10km programme
This guide gives a training programme for people wishing to run 10 km as part of an organised race or just as a challenge for themselves. It's suitable for you if you have already done a 10 km race or longer and would like to improve your pace and distance.
It focuses on:
- improving your aerobic fitness and limb strength
- speed and endurance
- training a maximum of four days a week over an eight week period
Intermediate 10 mile programme
This guide gives a training programme for people wishing to run 10 miles as part of an organised race or just as a challenge for themselves. It's suitable for you if you have already done a 5km or 10 km race and would like to improve your time and distance.
It focuses on:
- improving your aerobic fitness and limb strength
- speed and endurance
- training a maximum of four days a week over a 12 week period
Intermediate half marathon programme
This guide gives a training programme for people wishing to run a half marathon as part of an organised race or just as a challenge for themselves. It's suitable for you if you have already done a 5km, 10km or 10 mile race and would like to move up to the next distance, or improve an on an existing half-marathon time.
It focuses on:
- improving your aerobic fitness and limb strength
- increasing speed in a short amount of time, as well as improving pace
- training four days a week over a 12 week period
Publication date: June 2009
