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5km programme

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
• 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 needed
• 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
• 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.

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.

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.