Training Plans
Whether you are an active member of the club or not, we invite you to use our training plans to develop your health and fitness.
Notes:
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All workouts should include a 5 to 8 minute warm-up of an easy jog or power walk.
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Easy Run: One done at an intensity that allows you to chat without losing your breath (talk test).
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If you have just completed one of our build courses, you can go through the same process again but running at a faster pace the second time through.
Start Smart 5k
Sunday run:
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1 minute jog + 2 minute walk x 5
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1 jog + 2 walk x 8
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1 + 1 x 8
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1 + 1 x 10
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1:30 + 1 x 8
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2 + 1 x 7
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2 + 1 x 8
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3 + 1 x 6
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4 + 1 x 5
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5 + 1 x 5
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6 + 1 x 5
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7 + 1 x 5
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8 + 1 x 5
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10 + 1 x 4
Repeat the weekly workout 2-3 times.
Ten K
Sunday Run and 2 other weekly runs:
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5k easy using 5:1's (3k, 3k)
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5k easy using 8:1s (3k, 3k)
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6k easy using 10:1s (3k, 3k)
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6k (recovery week: 2 easy 15 min runs)
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7k (4k, 4k)
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7k (4k, 4k)
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8k (5k, 5k)
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9k (recovery week: 2 easy 20 min runs)
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9k (5k, 5k)
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10k (5k, 5k)
Half Marathon - Basic
Sunday run and 2 other weekly runs:
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5k (3k, 3k)
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6k (4k, 4k)
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7k (5k, 5k)
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8k (recovery week*: 2 easy 20 min runs)
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9k (5k, 5k)
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10k (5k, 5k)
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12k (5k, 5k)
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14k (recovery week*: 2 easy 20 min runs)
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16k (5k, 5k)
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18k (5k, 5k)
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20k (5k, 5k)
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12k (5k, 5k)
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5k (recovery week*: 2 easy 20 min runs)
(*Cut the load for the 6 days between Sundays.)
Marathon
Training Plan Overiew
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Both plans are designed around three primary weekly workouts – a long run at aerobic pace (talk-test is conversational); a strength run (hills); and a tempo run to build muscular endurance. In the Intermediate plan, we add a speedwork component to help improve running economy.
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Every fourth week is a recovery week, where the volume and intensity are significantly reduced to allow the body to adapt to the training load. A recovery week is also inserted in Week 11 to break up the highest volume weeks and reduce the risk of injury.
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The frequency of runs is 3 – 4 times per week in the First-Timer plan, and 4 – 5 times per week in the Intermediate plan. Allow at least one day per week of no activity (no running, no cross-training)
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In general terms, the first block of training (Weeks 1 – 4) is designed to build endurance and strength, and to allow the body to adapt to the upcoming higher volume weeks (i.e., prepare the body to train). The second block, to the end of Week 8, builds on the base from the first month of training. In the First-Timer plan, tempo runs are added; and in the Intermediate plan, the tempo runs increase in distance and speedwork is introduced. The long run progression continues in both plans.
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Weeks 9 to 13 are a chance to test fitness in a Half-Marathon, then continue to build volume and intensity, to the longest run of 32 – 33 km, and longest tempo run sessions. Speedwork continues through these weeks. The Half-Marathon Race is primarily intended as an opportunity to test race-day preparations & mental training. Race pace should be steady and faster than marathon goal pace, but not at an all-out effort. This is not designed as a target for a Half-marathon PB as there is no taper before and little recovery time available afterward.
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Both plans include a three-week taper (Weeks 14 – 16) where volume and intensity are gradually reduced to race day. Rest days are emphasized in the final three weeks of training.