How the programmes work
Training programme basics
There are three key elements in all the training programmes, which gradually alter as you work through a programme. These are FIT:
- F - frequency (how often)
- I - intensity or pace (how hard)
- T - time (how long)
Frequency and time
To achieve the maximum benefit to your health and fitness, you should exercise in a regular and sustained way. Speed isn't important in the beginner programmes, although it becomes more important at the intermediate level.
The key to running for fitness is to aim for 30 minutes of continuous movement three times per week. This can be a combination of walking and running - over the weeks you will slowly build up the running and reduce the walking. This is what the beginner programmes aim for.
Training for speed involves running more often and for longer periods. This is what the intermediate programmes aim for.
Intensity or pace
Of all the aspects of a training programme, intensity is the hardest to define. This is because your intensity (or pace) depends on your individual level of fitness, which will increase as your training progresses.
The beginner training programmes are mainly based on moderate-intensity exercise. Intermediate training includes high-intensity techniques that will build up your speed.
ou can use a heart rate monitor to measure your effort while running, but it's simpler to be guided by how you feel.
Each training programme refers to your "perceived effort scale". This is based on a scale from one to 10, with one being standing still, and 10 being maximum effort such as when running flat out (see the table).
Effort level table
| Effort level | Effort rating | Activity (approximate, depending on fitness) | Description |
|---|---|---|---|
| 1 | None | None | Standing still |
| 2 | Minimal | Shuffle | Minimal activity |
| 3 | Easy | Slow walk | Used in warm down |
| 4 | Light | Moderate walk | Normal pace, used in warm up/down |
| 5 | Fairly light | Brisk walk/light jog | Walking - striding out, or jogging little above march pace, heart rate and breathing up a little, warming up |
| 6 | Moderate | Jog/easy run | Easy jog, breathing easy and steady, active but not challenging |
| 7 | Slightly challenging | Steady run | Sustainable steady running, breathing and heart rate elevated but not uncomfortable; general race pace |
| 8 | Challenging/slightly hard | Tempo running | Brisk challenging running, at increased pace; you should be breathing harder |
| 9 | Hard | Hard running | Fast running with arms pumping, used in speed work and 400 to 800m distances |
| 10 | Maximum | Maximum | Maximum effort, sustainable for one minute or less |
To get the best from the effort scale, get used to listening to your body and thinking about how your whole body feels. Think about your breathing, your heart rate and how your arms and legs feel.
Types of training run
All the training programmes involve long runs and recovery (easy) runs, and some also include faster runs (tempo and speed).
Recovery (easy) runs.
These allow your legs to recover from hard effort and prepare you for the next day of training. They should be at an easy pace (effort level of five to six) and no longer than 40 minutes. You should be able to enjoy running without feeling tired.
Long runs.
The aim of the long run is to build up your aerobic fitness, efficiency and endurance. Use this session to increase your mileage. The long run should be at a steady pace, effort level six to seven. You should be able to hold a conversation as you run. This will become your race pace.
Tempo runs
Tempo runs improve your running pace. The aim is to maintain a hard but controlled pace, at effort level eight. Increase your pace from your long run pace by extending your stride. Stay relaxed and breathe deeply and rhythmically. You should finish the session feeling refreshed and invigorated. A tempo session is made up of one or more periods of tempo running with some easy running in between. Build up to running tempo pace for about 20 minutes, starting with five if you are a beginner. Reduce or extend the recovery periods as you need them.
A beginner's 30 minute tempo session might include:
- five minute warm-up walk or slow jog
- five minutes at an easy pace followed by five minutes of tempo running, repeated twice (20 minutes)
- five minutes walk/jog to cool down
An intermediate 40 minute tempo session might include:
- 10 minute warm-up walk or slow jog
- 20 minutes of tempo running
- 10 minutes at an easy pace
Speed work.
Speed work, either using intervals or hills, builds your aerobic fitness, strength and speed. Interval training involves running fast, but not sprinting, over a set distance (200 or 400m) or time at an effort level of 10. Hill running involves keeping your pace roughly constant but increasing intensity to effort level 10 by changing the gradient up which you are running. Each hard run should be followed by a slow recovery running break of at least the same length before repeating. Using a treadmill can help to get the distances, times or gradients right.
Examples of distance intervals:
- six sessions of 400m - a 400m fast run then a 400m slow jog, repeated three times
- four sessions of 400m and 200m - a 400m fast run, a 400m slow jog, then a 200m fast run and a 200m slow jog. Have five minutes walking between sets, then repeat
Examples of timed intervals:
- six minutes warm up, then run fast for one minute and jog slowly for two minutes; repeat this six times, followed by six minutes cool down (30 minutes total)
- five minutes warm up, run fast for two minutes jog slowly for two minutes, followed by five minutes cool down (30 minutes total)
Examples of hill training:
- on a treadmill - run one to three minutes on 0 to one percent gradient, then 30 seconds to two minutes on four to six percent gradient (no more than 10 percent); repeat this until you have been running about 20 minutes
- outside - find a hill that takes you roughly two minutes to run up, and run up it fairly fast and then slowly down it; repeat this until you have been running about 20 minutes
Publication date: June 2009
