Running Training Programme

Provided by Bevan McKinnon (Triathlete/Ironman)

Novice 5km / 10km / Half Marathon Training Programme

 

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Stretch	30 min run	Running group	30 min run + strength	Rest	30 min cross	40 min run
2	Stretch	30 min run	Running group	30 min run + strength	Rest	30 min cross	40 min run
3	Stretch	30 min run	Running group	30 min run + strength	Rest	35 min cross	50 min run
4 Recovery	Stretch	30 min run	Running group	40 min run + strength	Rest	40 min cross	60 min run
5	Stretch	40 min run	Running group	50 min run + strength	Rest	40 min cross	60 min run
6	Stretch	40 min run	Running group	50 min run + strength	Rest or easy run	Rest	5K Race
7	Stretch	50 min run	Running group	50 min run + strength	Rest	50 min cross	75 min run
8 Recovery	Stretch	40 min run	Running group	50 min run + strength	Rest	50 min cross	90 min run
9	Stretch	50 min run	Running group	60 min run + strength	Rest or easy run	Rest	10K Race
10	Stretch	50 min run	Running group	60 min run + strength	Rest	60 min cross	1hr 45 min run
11	Stretch	50 min run	Running group	60 min run + strength	Rest	60 min cross	2hr run
12	Stretch	50 min run	Running group	20 min run	Rest	Rest	Half Marathon