Training

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Training programmes

Whatever your motivation, find a training programme to suit your ability and goals.

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The walk to run programme is for 5km only

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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:

Suitable for

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Walking

Walk to run

This guide gives a training programme for people who don't currently exercise but would like to start. It's suitable for you if you wish to build up to being able to jog for 25 minutes.

It focuses on:

  • improving your aerobic fitness and stamina
  • getting you into a good exercise routine
  • training a maximum of three days a week over an eight week period

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

Beginner 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 have already done a half marathon race and would like to move up to the next distance.

It focuses on:

  • improving your aerobic fitness and limb strength
  • trying out more advanced training techniques
  • training four days a week over a 16 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

Intermediate 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 have already done a half marathon race and would like to move up to the next distance, or improve on an existing marathon time.

It focuses on:

  • improving your aerobic fitness and limb strength
  • trying out more advanced training techniques
  • training five days a week over a 16 week period

Advanced level

Advanced 5km programme

This guide gives a training programme for people wishing to run 5km 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 or longer and would like to improve your pace.

It focuses on:

  • improving your aerobic fitness and limb strength
  • speed and endurance
  • training five to six days a week over a 12 week period

Advanced 10km programme

This guide gives a training programme for people wishing to run 10km as part of an organised race or just as a challenge for themselves. It's suitable for you if you have already done a 10km race or longer and would like to improve your pace.

It focuses on:

  • improving your aerobic fitness and limb strength
  • speed and endurance
  • training six days a week over a 12 week period

Advanced 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 10 mile race or longer and would like to improve your pace.

It focuses on:

  • improving your aerobic fitness and limb strength
  • speed and endurance
  • training five to six days a week over a 12 week period

Advanced 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 half marathon race or longer and would like to improve your pace.

It focuses on:

  • improving your aerobic fitness and limb strength
  • trying out more advanced training techniques
  • training five to six days a week over a 12 week period

Advanced 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 have already done a marathon race and would like to improve your pace.

It focuses on:

  • improving your aerobic fitness and limb strength
  • using more advanced training techniques
  • training five to six to seven days a week over a 12 week period
Bupa Great Run events

These training programmes are developed by Andy Graffin, who represented Great Britain at Olympic and World Championship level and is one of the resident running experts at Great Run, organisers of the Great Run series.

To find out more about Great Run events.

Publication date: July 2010

How the programmes work

How the programmes work

How the training plans have been constructed and how they will improve your running fitness

How the programmes work

Free iPhone Running app

Free iPhone Running App

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