Training schedules

Prepared by Maurice Ault – UK Athletics Group Event Coach (Speed & Endurance), and we would like to thank Ironbridge Runner for providing the information

Introduction:

My approach to running has always been to keep it simple. Internationals and super elite runners very often have personal coaches and are able to dedicate their daily lives to running.

Most others have to fit training and racing around family, work, education and social constraints. These programmes recognise these constraints and can be modified to suit each individual’s needs and circumstances.

Key considerations in training plans:

Whatever one’s natural ability may be, and irrespective of age, certain general principles apply.

1) Training should be focused on the reason for running, and racing, in the first place.

2) Training needs to meaningful and related to each person’s natural physical ability.

3) One can continually improve until optimum performance level is reached.

4) Never train when unwell (or injured) – no matter how slight the problem maybe. You will only make the problem worse and delay your return to normal training.

5) Never train in adverse weather conditions. You will only waste time and energy.

6) Quality of training is always more important than quantity. Don’t do "junk" miles.

7) It’s essential to keep a simple training diary noting dates, weather conditions, what training is done & how did you feel during, and after, training.

Important elements in training:

1) Training should always include aerobic work, eg making the heart and lungs work hard thereby making the running engine more powerful and able to operate at a higher level of performance.

2) General strengthening & conditioning of the running body. Arms , legs and the upper body should function correctly and hence be "conditioned" by exercise. General gym work is excellent for general body conditioning.

resources to download

Marathon training plan (74.78 kB) Contains plans for beginner, intermediate, and advanced runners

Half Marathon Training Schedule (225.78 kB) Contains plans for beginner, intermediate, and advanced runners

10k training plan (86.07 kB) A six-week plan for all runners

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