Whether you’re a complete beginner, are focusing on weight loss, or are preparing to run your first half marathon having some expert guidance to prepare you will ensure your journey is more of a success.
What are training plans?
A training plan details all your runs and rest days for a set amount of time, such as a 12-week running plan for a half marathon. Within the plan, you will have a variety of runs such as;
Tempo runs – where you run at a target pace for a prolonged period of time to boost aerobic capacity and lactate threshold
Interval sessions – where you break up running with walk breaks
Easy runs – where you run a longer distance without putting stress on your body, you should still be able to run at a conversational pace
Steady runs – a step-up from easy running where you accumulate longer distances without placing too much stress on your body. It will start at an easy pace and gradually work-up intensity toward the end
A good running plan will contain a variety of distances and sessions, along with all the supporting information you need to understand why it is in your plan.
There are a variety of training plans out there that cover a variety of distances
Who can benefit from using a plan?
Whether you’re looking to run your first race or are well-versed in running and just want to improve your speed, most runners will benefit from a structured training plan. It’s not just elite runners who will benefit either, the good news is that most new runners will progress just by having a routine to follow.
Benefits of training plans
There are many benefits of investing in a running plan. Not only will one help to provide some much-needed structure to your runs, but it will also help you on your way to achieving your goals. Whether you’re a new runner looking to get started or an experienced athlete looking for advice, a programme could just be the solution you need.
Not convinced yet? Take a look at some other reasons a structured routine is great for you.
You don’t have to stick to it rigidly
That’s right – your weekly running schedule isn’t there to be followed to a T, there are elements of flexibility in them. For example, if you’re planning to go out drinking on Saturday night but you have a long run pencilled in for Sunday, swap out the long run for Saturday or another day that week. As long as you complete the weekly sessions and gradually build up your time and distances as the plan progresses, then you can adapt your plan and make it work for you.
It makes your goals achievable
Stick your plan up in your office or note it down in a mobile app and tick your runs off as you do them. That way you’ll be less likely to miss a session and seeing how far you’ve come will keep you motivated.
It’ll keep you on track
Plenty of beginners go out for that first run and build up their mileage and speed each week. They enter a race and once they’ve passed that finish line they feel good. After that, motivation often goes out of the window and many beginners will either reduce the amount they exercise each week or stop completely. By investing in a plan it’ll not only ensure that you keep on track, it’ll also keep running fun and enjoyable so that you’re more likely to stick at it.
What type of running plan should I go for?
What type of plan you go for completely depends on your starting point. A runner that is used to racing 5-10k distances probably doesn’t need many weeks of training for a half marathon. In fact, exercise science shows you can place too much stress on the body if you are doing too much.
Start running
Once it’s a habit, running feels easier and doesn’t take much effort when you don’t feel like it. Look for a beginner plan that sees you running at the same time of day and mixing it up with walk and rest and you will soon find it easy to stick to.
Run longer distances without stopping
If you already train regularly, have a good level of fitness but want to push yourself then a 7-week plan that combines running with jogging and walking is perfect. The aim of this plan is to run for an hour with jogging and walking mixed in and by the end of the 4th week you should begin running consistently.
Run 5-10km
If you’ve already run a few three-mile races but want to run further, you need to build up strength and endurance to run six miles. This type of plan includes varied workouts such as fartlek training and hill sprints to build the much-needed strength in your legs needed to run that longer distance.
Half marathon training plan
Running 13.1 miles is possible for most runners, and if you’ve completed a 10k race, you can do a half marathon. It’s a great challenge and with the right plan, you can rest safely in the knowledge that comes race day you will be well prepared. Similar to a 5-10k plan, a half marathon plan will focus on varied workouts that incorporate short and long runs as well as cross-training too.
Recent Comments