Training plan
Below is a programme to use as a basis for your training, its designed around a 10 week period.
The plan is to build up your confidence as a runner.
Believe it or not you will be running a half marathon before you know it (ish)
Remember though, Everyone is unique.
Never compare yourself with others,
it's not a competition, it's about you, your body and your pace.
The programme may be difficult for some and too easy for others. Use it as a rough guideline. As well as the sessions enclosed you need to go running at least another 1 or 2 times per week. You don't get fit by thinking about it! The philosophy behind this group is that people network and get out running together you'll find it much easier if you know someone else is helping you through. To help you in your training keep a log of what you have done; for example the conditions, how you felt, what you want to do in the next run and so on. You will be amazed at the miles you rack up.
"Don’t be fooled by the calendar. There are only as many days in the year as you make use of"
The programme below is based on the idea that over the weeks you decrease the walking time and increase the moving time
| Week No. | Minutes running | What you do beween each run |
| Week 1 | 1 - 1 - 2 - 2 - 1 - 1 | 2 min walk in between each run (between each 1-1-2-2 etc) |
| Week 2 | 1 - 1 - 2 - 3 - 2 - 1 | 2 min walk in between each run |
| Week 3 | 1 - 2 - 3 - 3 - 2 - 1 | 2 min walk in between each run |
| Week 4 | 2 - 5 - 5 - 3 | 1.5 mins walk between each run |
| Week 5 | 2 - 5 - 8 - 3 | 1 min walk in between |
| Week 6 | 2 - 3 - 10 - 3 | 1 min walk in between |
| Week 7 | 4 - 12 - 4 | 1 min walk in between |
| Week 8 | 3 - 14 - 3 | 1 min walk in between |
| Week 9 | 2 - 16 - 2 | 30 secs walk between |
| Wek 10 | 20 mins - non stop! | Yippeee |
Training diaries are a fantastic way of keeping track of your improvements. You'll be amazed at how the mileage builds up.
What should you put in it? Well in general; the weather, road conditions, your route and and how your mood was. Its very rare that you go out for a run and come back feeling worse. It will always lift your mood.
The hardest part of running is GETTING OUT OF THE DOOR!
If you're like your technology there are some great ways of keeping track of all your details. And if you get really serious it may be worth checking out some of the sports watches avaialble. These have Sat Navs built in and can provide tons of informaion and maps of where you've run, throwing up all sorts of data for you to study. Running doesn't cost much as a hobby, so if your really keen it may be worth treating yourself!
