Prepared by Maurice Ault - UK Athletics Endurance Coach

Email: mauriceault@aol.com

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Introduction:

I have been coaching endurance runners for many years. I have also ‘managed’ Regional, County & Club Teams competing in Road, Cross Country, Track & 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 & 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 & 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 & 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 & 6x200m hills	6miles & 6x400m reps	10miles	28miles
2	5miles	4miles & 6x300m hills	5miles & 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 & 10x200hills	10miles & 10x400reps	14miles	35miles
10	7miles	6miles & 10x300m hills	8miles & 8x500m reps	14miles	37miles
11	7miles	2 x 5miles	9miles	14miles	40miles
12	3miles	7miles	9miles	15miles	34miles
13	8	6miles & 12x200m hills	12x400m reps	15	38
14	8miles	6miles & 12x300m hills	10x500m reps	15miles	40miles
15	2x4miles	7miles	7miles	14miles	36miles
16	3miles	n/a	2x3miles	Half Marathon	22miles

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