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Regular Runners

Experienced Runners Training Programme
This programme has been specially put together by fitness experts, nutritionists and other marathon experts to provide experienced runners with a training schedule that begins in JUNE and builds up over the four months leading up to Race Day!

WK MON TUE WED THU FRI SAT SUN
1Speed Play, ideally off-roadRest60 mins easyRest80 mins steady pace45 mins steady runRest
23 x 8-10 mins hard, 3 mins recovery
between efforts,
with warm-up and cool down
Easy 25 mins jog50 mins steady paceRest90 mins easy45 mins easyRest
3Rest60 mins steady35 mins easyRest100-110 mins taken very easy30 mins easy50 mins hilly circuit
with efforts on hills
43 x 8-10 mins hard,
3 mins recovery between efforts,
with warm-up and cool down
35 mins jog50 mins steady6Rest50 mins fast paceRest35 mins easy
560 mins off-road
and hilly Speed Play session
Rest45 mins easyRest120 mins slow25 mins recovery jog45 mins steady
6Alternate 3 min hard bursts with
3 min of easy jogging
Rest60 mins comfortable paceRest120-130 mins slow24 mins jog45 mins steady
760 mins Speed Play
with long duration efforts
Rest50 mins steady25 mins easy jog90 mins good pace with
long  warm-up
and cool-down
25 mins very easy45 mins steady
84 x 8-10 mins hard,
2.5 mins recovery between efforts
45 mins easy70 mins at race paceRest145 minsRest45 mins steady
94 x 8-10 mins hard, 2.5 mins recovery between efforts45 mins easy70 mins at race paceRest145 minsRest45 mins easy
10Rest75 mins off- road Speed Play45 mins easyRest160 mins taken easy25 mins jog recovery45 mins steady
112 x 15 mins hard, 4 mins
recovery between efforts
45 mins steady25 mins easy jogRest180 mins slowRest50 mins steady
1250 mins relaxed Speed Play45 mins steady25 mins easy jog20 mins easy jog10k raceRest45 mins steady
134 x 15 mins hard, 2.5 mins recovery between efforts35 mins slow50 mins steadyRest200 mins slow25 mins easy recovery45 mins steady
1460 mins easy Speed Play35 mins jog45 mins at marathon race paceRest130 mins steadyRest50 mins steady
1535 mins brisk pace + warm-up
and cool-down
45 mins steadyRest25 mins easy50 mins steady5 mins easy off-roadEasy 25 min jog or rest
1630 mins very easyRest or 25 mins easy5 mins easy off-road Rest
15 mins very, very easy jog

RACE DAYWarm-up, 10 mins at race pace, cool-down
Speed Play  Training involves changing the speed at which you run throughout your training session.
Super Slow  Really, really slow, so slow it hardly seems worth putting your kit on.
Easy Jog No pressure, just loosening up or a recovery run.
Slow Still a slow pace but a little faster than an ‘easy jog’.
Comfortable You can chat easily to your training partner and keep the pace consistent.
Steady  Even-paced run where you can chat in short sentences.
Brisk Slightly breathless, not easy to hold any conversation with your training partner.
Hard You certainly know you’re working, conversation is definitely out.
W/U Warm up.
W/D Warm down.