Training Schedule.

The table below shows a sample 10 week training plan for a beginner. It helps you build up your miles slowly with a long run each Sunday and days off throughout for essential recovery.

Sample Beginners Training Schedule
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 1 Mile Walk, 1 Mile Run Day off 1 Mile Walk, 1 Mile Run Day off 1 Mile Walk, 1 Mile Run Day off 4 Mile
2 1 Mile Walk, 1 Mile Run Day off 2 Mile Run 2 Mile Run Day Off Day Off 6 Mile
3 2 Mile Day off 4P 2 Mile 3 Mile Day Off 8 Mile
4 2 Mile Day off 4P 3 Mile 4S Day Off 10 Mile Run
5 3 Mile Day off 5P 4 Mile 4S Day Off 8 Mile
6 2 Mile Day off 5P 3 Mile Day Off 2 Mile 12 Mile
7 2 Mile Day off 6P 3 Mile Day Off 3 Mile 10 Mile Run or 10k Race
8 2 Mile Day off 4P 3 Mile Day Off 2 Mile 8 Mile
9 Day Off Day off 2 Mile Day Off 3 Mile Day Off 4 - 6 Mile
10 Day Off 2 mile 3P Day Off 2 Mile Day Off RACE DAY

P = Pace Workouts e.g. 6P means a 6 mile pace work out.
S = Strides e.g. 4S means do a 4 mile run with strides.

Wednesdays - Pace Workouts

Each Wednesday you should do a Pace Workout (6P means do a 6 mile pace workout). Here are some good pace workouts. Each Wednesday move onto the next workout on this list.

1. The Roller Coaster

  • Warm up.
  • 1 x 400 metres (recover for 200 metres).
  • 1 x1 mile (recover for 400 metres).
  • 1 x 400 metres ( recover for 200 metres).
  • 1 x 1,200 metres ( recover for 400 metres).
  • 1 x 400 metres.
  • Cool down.

2. Miles

  • Warm up.
  • 1 x 400 metres ( recovery 20 metres).
  • 2 x 1 mile (recover for 400 metres).
  • 1 x 400 metres.
  • Cool down.

3. The Peak

  • Warm up.
  • 1 x 400 metres ((recover for 200 metres).
  • 1 x 1 1/2 miles (recover for 800 metres).
  • 1 x 800 metres (recover for 400 metres).
  • 1 x 400 metres.
  • Cool down.

4. Halves

  • Warm up.
  • 1 x 400 metres (recover for 200 metres).
  • 4 x 800 metres (recover for 400 metres).
  • 1 x 400 metres.
  • Cool down.

5. Race Preparation

  • Warm up.
  • 6 x 300 metres (recover for 100 metres).
  • Cool down.

6. Race / Recovery Week

  • Warm up.
  • 2 x 400 metres (recover for 200 metres).
  • 1 x 800 metres (recover for 400 metres).
  • 2 x 400 metres (recover for 200 metres).
  • Cool down.