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Training Programs
3 week training program for 5 km races to half-marathons
Difficulty Level: Experienced
Here is a general training program for runnning anything from 5 kilometers to half marathons. I ususally design training programs for 20-24 weeks, but some people prefer a more general approach. This program gives you the basic ingredients you need during a 3 week period. When the 3 weeks are up, you simply repeat the program again.
Remember that training programs give you the general guidelines - feel free to modify and accommodate to your own needs and preferences. Don't be afraid to take a day or two off if the training makes you feel very tired.
Important! You need to have a good base before starting this program! At least 4-5 days of continuous running for at least 3 months.
For all speed sessions, warm up with 10 - 15 min easy running. Then do
4-6 strides of 30 seconds to 1 minutes.
You have my permission to copy, print and distribute this program as much as you wish, as long as you don't remove the URL at the bottom of the program.
| Day | Session | Type |
|---|---|---|
| 1 | 20-22 km easy long run @ 70-75% | Easy |
| 2 | 10 km easy, with 6 x 30 second strides at the end of run - strides at 800 m race pace | Easy/Intense |
| 3 | 4 x 7 minutes @ 80-85% with 1 min jog recovery (the heart rate should drop under 70%) | Medium Hard |
| 4 | 12 km easy | Easy |
| 5 | Cross-training (swimming, biking, gym or similar) | Recovery |
| 6 | Hill Training, 10 x 1 minute @ 95-100%. Find a hill with a slope of approx 10% that takes about 1 minute to run up. Run up with rapid stride rate and good knee lift. Recovery jog back down | Intense |
| 7 | 10 km easy | Easy |
| 8 | 18-20 km easy long run @ 70-75% | Easy |
| 9 | Cross-training (swimming, biking, gym or short easy jog, alt. day off) | Recovery |
| 10 | Fartlek. Run at 80-90% for 4 minutes with 1 minute jog recovery - repeat 6-8 times. | Medium Hard |
| 11 | 10 km easy | Easy |
| 12 | Intervals - 4-6 x 1000m at 95% with 2 min jog in between | Hard |
| 13 | Cross-training (swimming, biking, gym or short easy jog, alt. day off) | Recovery |
| 14 | 8 km easy, with 6 x 45 second strides at the end of run - strides at 800 m race pace | Easy/Intense |
| 15 | 16-18 km easy long run @ 70-75% | Easy |
| 16 | Cross-training (swimming, biking, gym or short easy jog, alt. day off) | Recovery |
| 17 | Ladder. 2 + 3 + 2 min (2 min rest between each) @ 95-100% + 5 min easy jog, then 3 + 2 + 3 min (2 min rest between each) @ 95-100% | Hard |
| 18 | 8 km easy with 6 x 45 second strides at the end of run - strides at 800 m race pace | Easy/Intense |
| 19 | Cross-training (swimming, biking, gym or short easy jog, alt. day off) | Recovery |
| 20 | Mix. 3 x 4 minutes @ 85% with 1 min recovery + 3 x 2 minutes @ 95% with 2 min recovery + 4 x 45 seconds at 800 m race pace with 1 min recovery. 3 minutes easy jog between each group of workouts | Mixed/Hard |
| 21 | 8 km steady pace with 5 accelerations to 10 km race-pace, sustained for 2 minutes | Easy/Medium |
Designed by Robert Renman 2005 - http://run.dolphinstreet.com
