Training programme from 23/01/121 to 15/04/12
There are two 12-week training schedules starting on 23rd January 2012, the first is for beginners and improvers and the second is for intermediate runners.
If you train on three or less days in a week and run less than 6 miles on your longest run then follow the beginners / improvers programme.
If you train on four or more days a week and can run the 10km distance then follow the intermediate programme.
Runners concentrating on shorter distances may use the beginners or intermediate half marathon programme but reduce the length of the longest run and/or the number of sessions in the week to 3 or 4.
For the next 3 weeks:
Each week runs from Sunday to Saturday and has 4 sessions to be completed on days that suit you. There is an optional run for day 5 and if you normally run 6 days a week I suggest adding a steady run or an easy run. Always have at least one rest day a week, and don’t do two hard sessions on consecutive days. Alongside the runs you should try to complete some strength training (weight training, core stability exercises or circuit training).
Click here to download current Half Marathon training programme.
Click here to download current Marathon training programme.
See also details of the Injury Prevention Course.
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