Prepared by Maurice Ault - UK Athletics Endurance Coach
Email: mauriceault@aol.com
Click here to download print friendly Coming Soon
Introduction:
I have been coaching endurance runners for many years. I have also 'managed' Regional, County and Club Teams competing in Road, Cross Country, Track and Field events. My coaching has included runners of all abilities and ages. Some have been absolute beginners and some have been internationals. Over the years I have learned, from experience, to keep training simple and focused.
Most runners have to fit training, and racing, around family, work, education and social constraints. These programmes recognise these constraints and can be modified to suit individual's needs and circumstances. I can provide training templates but athletes must motivate themselves and train accordingly.
If an athlete needs some specific advice, about training, then please contact me via email.
General principles:
1. Training should be focused on the reasons for running and racing.
2. Training needs to meaningful and related to each person's natural ability.
3. One can continually improve until optimum performance level is reached.
4. Never train when unwell (or injured) no matter how slight the problem maybe. You will only make the problem worse and delay your return to normal training.
5. Never train in adverse weather conditions. You will only waste time and energy.
6. Quality of training is always more important than quantity. Don't do 'junk' miles.
7. It's essential to keep a simple training diary noting dates, weather conditions, what training is done and how did you feel during, and after, training.
Important elements:
1. Training should always include aerobic work, eg making the heart and lungs work hard thereby making the running engine more powerful and able to operate at a higher level of performance.
2. General strengthening and conditioning of the running body. Arms , legs and the upper body should function correctly and hence be 'conditioned' by exercise. General gym work is excellent for general body conditioning.
3. Good running technique should be constantly developed and applied. High knees, high leg back lift and good arm action are all essential for quality running.
4. Developing good foot speed, a good stride and regular cadence.
5. Varying levels of speed should be practiced so one can adjust the running pace to the distance run.
6. Developing general overall endurance capability is essential.
Training components:
1. The Long Run is done at a steady pace after which one should be tired but not exhausted. Depending on the runner's experience, and objectives, the distance can be progressively increased until an optimum distance is reached. This run can be on / off road.
2. The Hard Run is run much harder on a hilly route or, much quicker on a gentle undulating route. The distance should be about half the Long Run distance. This run can be done on / off road. One should feel more tired after this run.
3. The Quality Run is concerned with real speed and can be done on level roads or paths. Alternatively it could incorporate a track session at a local athletic arena.
4. The Easy Run is primarily a recovery run but still putting miles in the legs. Use it to concentrate on running style and technique.
In any given weekly period one should incorporate these 4 runs BUT beginners, or those with 'time to train' constraints, can miss out either a Hard Run or Quality Run, if they wish.
Beginners
Beginners: First half marathon
Week Number |
Easy Run |
Hard Run |
Quality Run |
Long Run |
Weekly Milege |
| 1 | 3miles | 3miles | 3miles | 3miles | 15miles |
| 2 | 3miles | 3miles | 3miles | 6miles | 15miles |
| 3 | 3miles | 3miles | 3miles | 3miles | 3miles |
| 4 | 2x3miles | n/a | 4miles | 7miles | 17miles |
| 5 | 3miles | 3miles | 4miles | 8miles | 18miles |
| 5 | 3miles | 3miles | 4miles | 8miles | 18miles |
| 7 | 4miles | 3miles | 4miles | 9miles | 20miles |
| 8 | 2x4miles | n/a | 5miles | 9miles | 22miles |
| 9 | 4miles | 4miles | 5miles | 10miles | 23miles |
| 10 | 4miles | 4miles | 5miles | 10miles | 23miles |
| 11 | 5miles | 4miles | 5miles | 10miles | 24miles |
| 12 | 2x5miles | n/a | 6miles | 11miles | 27miles |
| 13 | 5miles | 5miles | 6miles | 11miles | 27miles |
| 14 | 5miles | 4miles | 5miles | 11miles | 25miles |
| 15 | 2x4miles | n/a | 4miles | 9miles | 21miles |
| 16 | 3miles | n/a | 2miles | Half Marathon | 18miles |
Intermediate
Intermediate: You have already completed a half marathon and now want to run quicker. The programme is a harder in terms of effort & distance.
Week Number |
Easy Run |
Hard Run |
Quality Run |
Long Run |
Weekly Milege |
| 1 | 3miles | 2x3miles | 4miles | 7miles | 20miles |
| 2 | 5miles | 4miles | 2x3miles | 20miles | |
| 3 | 5miles | 4miles | 2x3miles | 8miles | 23miles |
| 4 | 3miles | 4miles | 4miles | 8miles | 19miles |
| 5 | 5miles | 2x3miles | 5miles | 9miles | 25miles |
| 6 | 5miles | 5miles | 5miles | 9miles | 19miles |
| 7 | 5miles | 5miles | 2x3miles | 10miles | 26miles |
| 8 | 3miles | 4miles | 5miles | 10miles | 22miles |
| 9 | 5miles | 2x2miles | 6miles | 11miles | 28miles |
| 10 | 5miles | 6miles | 6miles | 11miles | 28miles |
| 11 | 5miles | 7miles | 2x4miles | 11miles | 31miles |
| 12 | 3miles | 7miles | 7miles | 12miles | 29miles |
| 13 | 5miles | 2x4miles | 7miles | 12miles | 32miles |
| 14 | 5miles | 7miles | 2x4 | 12miles | 32miles |
| 15 | 2x4miles | n/a | 6miles | 11miles | 25miles |
| 16 | 3miles | n/a | 3miles | Half Marathon | 19miles |
Advanced
Advanced: This programme assumes that you are an experienced distance runner who has raced regularly distances of 10 - 15 miles on and off road. It assumes that you have an understanding of hill and speed reps (see the Advanced 5km training programme). Don't forget a warm up / warm down jog of about 1.5 miles before and after the hills & speed reps.
Week Number |
Easy Run |
Hard Run |
Quality Run |
Long Run |
Weekly Milege |
| 1 | 5miles | 4miles and 6x200m hills | 6miles and 6x400m reps | 10miles | 28miles |
| 2 | 5miles | 4miles and 6x300m hills | 5miles and 5x500m reps | 29miles | |
| 3 | 6miles | 2x4miles | 7miles | 11miles | 32miles |
| 4 | 3miles | 7miles | 7miles | 11miles | 28miles |
| 5 | 6miles | 5miles & 8x200m hills | 8x400m reps | 12miles | 31miles |
| 6 | 6miles | 5miles & 8x300m hills | 7x500m reps | 12miles | 33miles |
| 7 | 7miles | 2x5miles | 8miles | 13miles | 38miles |
| 8 | 3miles | 7miles | 8miles | 13miles | 31miles |
| 9 | 7miles | 6miles and 10x200hills | 10miles & 10x400reps | 14miles | 35miles |
| 10 | 7miles | 6miles & 10x300m hills | 8miles and 8x500m reps | 14miles | 37miles |
| 11 | 7miles | 2 x 5miles | 9miles | 14miles | 40miles |
| 12 | 3miles | 7miles | 9miles | 15miles | 34miles |
| 13 | 8 | 6miles and 12x200m hills | 12x400m reps | 15 | 38 |
| 14 | 8miles | 6miles and 12x300m hills | 10x500m reps | 15miles | 40miles |
| 15 | 2x4miles | 7miles | 7miles | 14miles | 36miles |
| 16 | 3miles | n/a | 2x3miles | Half Marathon | 22miles |
Click here to download print friendly Coming Soon



