Beginners ‘Get You Round’ Programme

130 mins easyRest45 mins easyRest30 mins easy
2Rest1 hour run/walk40 mins easyRest50 mins easyRest40 mins inc. 10 x 2 mins fast
3Rest/Jog1.25 hours easy30 mins easyRest1 hour eastRest40 mins inc. 6 x 2 mins fast
4Rest/Jog1.5 hours very easy30 mins easyRest1 hour eastRest30 mins easy
5Rest1 hour run/walk30 mins easy1 hourRest15 mins w/uRest
630 mins easy1.75 hours40 mins easyRest70 mins easyfast w/dw/u 5 x 3 mins fast w/d
7Rest2 hour easy20 mins easyw/u 15 x 90 sec. fast w/dRestRestRest
830 mins faster2.25 hours very easy30 mins easy40 mins easy1 hour steady80 mins easy30 mins easy
9Rest2.5 hours or 3 hours run/walkRestw/u 4 x 5mins. fast w/d75 mins easyRest30 mins easy
10Rest/JogHalf MarathonRest45 mins1.5 hour very easyRest40 mins easy
11Rest2 hoursRest30 mins1 hourRest1 hour
12Rest10km Race or 1.5 easyRestRest40 min easyRestMARATHON

Speed Play Training involves changing the speed at which you run throughout your training session.
Super Slow Really, really slow, so slow it hardly seems worth putting your kit on.
Easy Jog No pressure, just loosening up or a recovery run.
Slow Still a slow pace but a little faster than an ‘easy jog’.
Comfortable You can chat easily to your training partner and keep the pace consistent.
Steady Even-paced run where you can chat in short sentences.
Brisk Slightly breathless, not easy to hold any conversation with your training partner.
Hard You certainly know you’re working, conversation is definitely out.
W/U Warm up.
W/D Warm down.