City Runs

Prepared by Maurice Ault – UK Athletics Group Event Coach (Speed & Endurance).

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.

• Training should be focused on the reason for running, and racing, in the first place
• Training needs to meaningful and related to each person’s natural physical ability
• One can continually improve until optimum performance level is reached
• 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
• Never train in adverse weather conditions. You will only waste time and energy
• Quality of training is always more important than quantity. Don’t do ‘junk’ mile
• 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:

• 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
• 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
• Good running technique should be constantly developed and applied. High knees, high leg back lift and good arm action are all essential for quality running
• Developing good foot speed, a good stride and regular cadence. Varying levels of speed should be practiced so one can adjust the running pace to the distance run
• Developing general overall endurance capability is essential

The four major components in training:

These are common to any runner irrespective of ability or gender.

• The Long Run is done at a steady pace after which one should be tired but not exhausted. Depending on the runner’s experience, and objectives, the distance can be progressively increased until an optimum distance is reached. This run can be on / off road
• The Hard Run is run much harder on a hilly route or, much quicker on a gentle undulating route. The distance should be about half the Long Run distance. This run can be done on / off road. One should feel more tired after this run
• The Quality Run is concerned with real speed and can be done on level roads or paths. Alternatively it could incorporate a track session at a local athletic arena
• The Easy Run is primarily a recovery run but still putting miles in the legs. Use it to concentrate on running style and technique. In any given weekly period one should incorporate these 4 runs BUT novice runners, or those with ‘time to train’ constraints can miss out the Hard Run (or Quality Run), if they wish

This programme assumes you are wanting to run for the very first time. All you need is a pair of comfortable running shoes, a couple of pairs of comfortable socks and some easy to wear casual clothes eg long / short sleeved tee or polo shirt and shorts or long track trousers.

The Golden Rule is: be patient, don’t run or walk on consecutive days & don’t exercise if you have a cold or a cough. Eat & drink sensibly but don’t eat for at least 2 hours before exercising.

'From Nothing' View the Beginners Training Schedule

Beginners 5km Training Schedule

In this programme the Easy Run is an optional that one can undertake as an additional run each week. The focus of this programme will be more emphasis on Hard Runs & Quality Runs.

Intermediate 5Km Training Schedule

This programme is designed so you can, with confidence, take part in a 5 Km race in 12 weeks time. It assumes you have successfully completed the 12 week beginners’ programme or can already comfortably complete the training set out in Wk 12.

Advanced 5Km Training Schedule

In this programme the various runs will be described in more detail and introduce the concept of repetition (reps) training. The hill reps are run very hard with slow jog back recovery. The speed work reps are run flat out with slow jog recovery. The training sessions assume the participant has completed the beginners & intermediate 5 Km programmes, or is already a relatively experienced runner who has successfully completed at least 3 races of 5 Km or longer.

View the 5km Training Schedule

Beginners 10km Training Schedule

If you complete the beginners 5km programme you should be able to take part in a 10 Km (6.21 miles) race because you will have already completed 3 long runs of 6 miles. To ‘race’ a 10 Km you need to build up your long runs to about 8 miles. The other elements of the programme remain unchanged. You could usefully extend the weekly easy run by 1 mile.

Intermediate 10km Training Schedule

It’s a good idea to build up the weekly long runs to 9 miles and to increase all the hard runs by another mile. The quality runs can remain the same.

Advanced 10km Training Schedule

With this programme the weekly long runs will be increased up to 10 miles. The standard quality runs are longer and the tempo should be increased to 90% of your estimated 10Km race pace. The other runs remain unchanged.

View the 10km Training Schedule

Half Marathon Training Schedule

Before beginning to train for a half marathon one should have completed the 10 week 10km training programme or have recently completed a 10km race in a satisfactory time. The 3 programmes assume that participants wish to run non-stop (apart from taking on drinks). Those who just wish to get round a half marathon by walking & jogging should follow the elements of the beginners’ programme but walk / jog the training sessions as they feel able.

Intermediate Half Marathon Training Schedule

You have already completed a half marathon and now want to run quicker. The programme is a harder in terms of effort & distance

Advanced Half Marathon Training Schedule

This programme assumes that you are aPn experienced distance runner who has raced regularly distances of 10 – 15 miles on and off road. It assumes that you have an understanding of hill & speed reps (see the Advanced 5km training programme). Don’t forget a warm up / warm down jog of about 1.5 miles before and after the hills & speed reps.

View the Half Marathon Training Schedule

Marathon Training Schedule

Beginners: The first marathon. It is assumed you have completed the half marathon programme or have recently completed a half marathon in a satisfactory time.

Intermediate Marathon Training Schedule

You have already completed a marathon and now want to run quicker or alternatively you have run several half marathons previously. The programme is harder but the Long Runs remain the same.

Advanced Marathon Training Schedule

This programme assumes that you are an experienced distance runner who has raced regularly distances of 10 – 15 miles on and off road. It assumes that you have an understanding of hill & speed reps (see the Advanced 5km training programme). Don’t forget a warm up / warm down jog of about 1.5 miles before and after the hills & speed reps.

View the Marathon Training Schedule