FreshFit MK : Running Training Programmes

Running Training Programmes

A blog post from FreshFit MK

Sofa to 5km

Week	Mon	Tue	Wed	Thurs	Fri	Sat	Sun
1	5 min walk 2 min jog 5 min walk	Rest	5 min walk 2 min jog 5 min walk	Rest	5 min walk 3 min jog 5 min walk	Rest	Rest
2	5 min walk 3 min jog 5 min walk	5 min walk 3 min jog 5 min walk	Rest	5 min walk 4 min jog 5 min walk	5 min walk 5 min jog 5 min walk	Rest	Rest
3	5 min walk 6 min jog 5 min walk	Rest	4min jog 5 min walk 4 min jog 5 min walk	Rest	! 5 min walk 7 min jog 5 min walk	Rest	Rest
4	5 min walk 7 min jog 5 min walk	Rest	! 5 min walk 8 min jog 5 min walk	Rest	5 min walk 9 min jog 5 min walk	Rest	Rest
5	5 min walk 9 min jog 5 min walk	Rest	6 min jog 5 min walk 6 min jog 5 min walk	Rest	5 min walk 10 min jog 5 min walk	5 min walk 11 min jog 5 min walk	Rest
6	5 min walk 11 min jog 5 min walk	Rest	13 min jog 5 min walk	Rest	15 min jog 5 min walk	Rest	Rest
7	15 min jog 5 min walk	Rest	8 min jog 5 min walk 8 min jog 5 min walk	Rest	16 min jog 5 min walk	Rest	17 min jog 5 min walk
8	17 min jog 5 min walk	Rest	18 min jog 5 min walk	Rest	20 min jog 5 min walk	Rest	Rest
9	20 min jog	Rest	12 min jog 5 min walk 12 min jog	Rest	24 min jog	25 min jog	Rest
10	25 min jog	Rest	27 min jog	30 min jog	30-45min walk	Rest	Race day

10km Training

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	CT	4km	Rest	3km EZ	Rest	5.5km	Rest
2	5km	CT	Rest	4 km	3km EZ	Rest	6km
3	CT	5km	Rest	3km EZ	6.5km	Rest	Rest
4	5km	CT	4km	Rest	3km EZ	CT	Rest
5	6.5km	CT	Rest	4km	3km EZ	Rest	7km
6	CT	Rest	CT	4km	3km EZ	Rest	7.5km
7	CT	5km	Rest	5km	4km EZ	Rest	8km
8	6km	CT	4km EZ	Rest	5km	Rest	8km
9	CT	6 km	Rest	5km	6km EZ	Rest	9km
10	CT	5 km	Rest	5km EZ	CT	Rest	9km
11	CT	6km	CT	5km	4km EZ	Rest	10km
12	CT	5km	4km	Rest	1 hour walk	Rest	Race Day

HALF MARATHON

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	3 mi	Rest	3.5 mi	Rest	4 mi	3 mi EZ
2	Rest	CT	Rest	4 mi	Rest	4 mi	3.5 mi EZ
3	Rest	3.5 mi	CT	4 mi	Rest	Rest	5 mi
4	Rest	4 mi	Rest	4 mi	Rest	6 mi	CT
5	Rest	4 mi	CT	Rest	Rest	7 mi	4 mi EZ
6	Rest	5 mi	CT	4 mi	Rest	8 mi	Rest
7	Rest	5 mi	Rest	4 mi	Rest	9 mi	CT
8	Rest	5 mi	CT	Rest	Rest	10 mi	4 mi EZ
9	Rest	6 mi	CT	4 mi	Rest	11 mi	Rest
10	Rest	5 mi	Rest	3 mi	CT	12 mi	Rest

Rest: Rest is critical to your recovery and injury prevention, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. If you run every day without taking days off, you won't see much improvement.

Circuit training (CT): This allows you to give your joints and running muscles a break, while still working on your strength and anaerobic threshold. This can be Boxfit, circuits, kettlebell training, Thai boxing, spinning anything that doesn’t involve running.

Easy Run (EZ): This is an active recovery day. Your run should be at an easy, comfortable pace, which helps loosen up your muscles.

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Running Training Programmes

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