Training Plans for Races

Every runner has a different background, different objectives, different running times, we are all individual. Training plans should therefore be individual, but clearly this is not practical. You will find a lot of generic plans on the internet, you will be offered plans if you run in a charity event, they are available in many books.

The purpose of including plans here is to demonstrate the differences between them, to help you become familiar with the formats and terminology and to encourage you to think about one for yourself.

If all you feel like doing is runnimng for fun and fitness, you dont need a training plan. Just get out and enjoy your running. Explore new places and the countryside!

In the plans, the pace of each run is described using broad terms in the table below. For more detailed pace calculations, look at articles on Tempo and Interval runs.

Description of run pace

Recovery

Easy

Steady

Tempo

Perceived Exertion

Very easy

Easy

Just comfortable

Uncomfortable

Breathing reference

Very easy to talk in

long sentences

Easy to talk

OK to talk in short bursts.

Periods of silence

Hard to talk. Staccato

 

 

 

 

 

 

 

 

10km Starter Race Training Plan for runners who can/have:- Run 5k comfortably; ran a 5k race; train 4 or 5 days a week. Race pace is your planned 10k race pace. Warm up before and cool down and stretch after every session.

10km Intermediate Race Training Plan for runners who can/have:- Run 10k comfortably; ran a 10k race; train 5 days a week.  You will have a 10k race time to calculate your Interval and Temp pace from. IT = Intervals. TP = Tempo. Steady = 40 secs slower than 10k race pace. Warm up run before and cool down and stretch after every session.

Half marathon training plan for beginners. Sub 2:30.

The plan is designed to get you round and help you to complete the race in good condition with a time of less than 2:30. The assumptions are that you can run continuously for 10km or run/walk for a longer distance which incorportates 10km of running. Don’t be put off by the weekly distances involved, take it calmly, without haste and you will succeed!

Half marathon training plan for Intermediate runners. Sub 2:00.

The plan is designed for runners who have already completed a half marathon before in under 2:30 and want to improve their time, or who regularly complete 10k in less than 55 min.

Half marathon training plan for Faster runners. Sub 1:45.

The plan is designed for runners who have already completed a half marathon before in under 2:00 and want to improve their time, or who regularly complete 10k in less than 48 min

Graeme Loudain – September 2019

These notes are published as a general aid to all endurance runners. They are guidelines based on current best practice, intended to illustrate the points in the articles rather than provide a precise training schedule. They are written in a way to be of help to runners. Individuals will have their own requirements and the content of the notes will not suit all. Please use them in the spirit in which they are intended and modify them to suit your own needs. If you have suggestions for improvement, amendments or comment, please email gladmin@btinternet.com.