Pre Novice Training Plan - Running Page 2
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3NOVICE TRaININg PlaN
ThE uk’s mOsT PICTuREsQuE half maRaThON
wEEk
mONday
TuEsday
wEdNEsday
ThuRsday
fRIday
saTuRday
suNday
5 mins jog. 4 x 6 mins quick
1
Rest
20 mins. Run
Rest
pace with 3 mins jog/walk
Rest
20 mins easy
Rest
between each. 5 mins jog
5 mins jog. 4x6 mins quick
30 mins.
20 mins
2
Rest
15 mins quick run
Rest
pace. 2 mins jog between.
Rest
Slow run
medium pace
5 mins jog
10 mins jog. 8 x 200m fast
3
Rest
30 mins medium pace
Rest
with 200m jog between each.
Rest
30 mins easy run
Rest
10 mins jog
5 mins jog 6 x 5 mins quick
4
40 mins easy run Rest
pace runs with 3 min jog
Rest
30 mins easy run
Rest
Rest
between each. 5 mins jog
5 mins jog. 6 x 5 mins quick
45 mins
5
40 mins easy run Rest
30 mins easy run
Rest
pace runs with 3 min jog
Rest
easy run
between each 5 mins jog
5 mins jog. 6 x 5 mins quick
10 mins jog. 8 x 200m fast
30 mins
6
Rest
pace runs with 3 min jog
Rest
45 mins medium pace
Rest
with 200m jog between each.
easy run
between each. 5 mins jog
10 mins jog
10 mins jog. 8 x 200m fast
7
Rest
50 mins. Easy run
Rest
20 mins fast run
Rest
with 200m jog between each.
Rest
10 mins jog
ON REsT days TRy TO dO 50 Push uPs aNd 50 sIT uPs PER day.
ThIs wIll INCREasE TOTal bOdy sTRENgTh aNd hElP yOuR RuNNINg.
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