Training Plans

General


Runner's World - training plans from your first ever run, to running a 5k, to target marathon times.

NHS Couch to 5K Plan 

Zombies, Run! - Get fit. Escape zombies.


Beginners


LGN Wellbeing Walk to Run Plan - a very gentle plan designed for anyone coming back to fitness to gradually work their way up to 5K.

5K

LGN Wellbeing 5K Improvers Plan - suitable for anyone who can already run for 30min non-stop. Includes Long run, steady recovery runs, hill, interval and tempo training.

10K


LGN Wellbeing 10K Triumph Plan - for anyone who can alreayd run 40-45min non-stop, training for a 10K in 10-12 weeks.

LGN Wellbeing 10K Improvers Plan - if you have already run 10K and are looking to improve your time.

LGN Wellbeing 10K Trail Running Plan -

Half Marathon


Hal Higdon Half Marathon Walkers - walk a half marathon in around 4 hours.

LGN Wellbeing Half Marathon Plan - for anyone who is looking to complete their first half marathon. You should be able to run 60mins non-stop.

Hal Higdon Novice 1 Half Marathon - You should be able to run 3 miles, 3-4 times per week.
Hal Higdon Novice 2 Half Marathon

Hal Higdon Half Marathon Intermediate - You should be capable of running 30 to 60 minutes a day, five to seven days a week, have competed in at least a few 5-K and 10-K races, if not a marathon, and at least be willing to consider the possibility that some speedwork might help you improve.

Hal Higdon Half Marathon Advanced - This plan is for individuals who compete regularly in 5-K, 10-K, half-marathon and even marathon races and who want to improve their performances.You should be capable of running 30 to 60 minutes a day, five to seven days a week and have a basic understanding of how to do speedwork.

Marathon

Hal Higdon Marathon Novice Supreme - a marathon plan designed for new runners.

Hal Higdon Marathon Novice 1 - a good plan for 1st time marathoners.If you have been running for a year or more and completed several races from 5K to half marathon then you may want to consider the Novice 2 plan.

Hal Higdon Marathon Novice 2 - You should have been running for a year and should be able to comfortably run distances between 3 and 6 miles. You should be training 3-5 days a week, averaging 15-25 miles a week. You should have run an occasional 5-K or half marathon race.

Hal Higdon Marathon Intermediate 1 - week 1 starts with a long run of 8 miles and the plan includes 2 20 mile runs.

Hal Higdon Marathon Intermediate 2 - week 1 starts with a long run of 10 miles and the plan includes 3 20 mile runs.

Hal Higdon Marathon Advanced 1 - Both Advanced plans are designed for "hardcore" runners who want to take it to the limit. You have been warned!
Hal Higdon Marathon Advanced 2


LGN Wellbeing Under 5 Hours Marathon Plan - suitable for first time marathoners - this is a pace of 11:27 per mile for 26 miles. You will need to be able to run a sub-65 mins 10K.

LGN Wellbeing Sub 4:30 Marathon Plan - Sub 4:30 requires holding a pace of 10:18 per mile and you should be able to run a 10K in under 60mins.

LGN Wellbeing Sub 4 Hour Marathon Plan - Sub 4:00 requires holding a pace of 9:10 per mile and you should be able to run a 10K in under 50mins.

LGN Wellbeing Sub 3:30 Marathon Plan - Sub 3:30 requires holding a pace of 8:01 per mile and you should be able to run a 10K in under 45mins.

LGN Wellbeing Sub 3 Hour Marathon Plan - Sub 3:00 requires holding a pace of 6:52 per mile and you should be able to run a 10K in under 38mins.


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About

Gemma, 33, runner.

Also sometime triathlete, lifter, Tough Mudder, Spartan.

I like a challenge.

Those things that hurt, instruct.
-Benjamin Franklin.

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