For runners of ALL levels, the key to improvement is consistency, structure, variation and perseverance. Having a plan in place helps give us that structure that we need to maintain consistent training week after week.
Remember “variety is the spice of life”, so try to vary the distances, speeds and surfaces on which you run. However, please remember – running is very much an activity where success is directly commensurate to the effort and time put in. In other words: you get what you give! For many people, this is the great allure of this wonderful hobby! Following a running plan and chasing a goal requires patience. Too often we push ourselves beyond our current limits, leading to unsustainability or worse, injury. This is especially true during the very early stages of training. A general rule of thumb is to increase weekly mileage by NO MORE than 10-15%.
We all have different goals, abilities, histories, strengths and weaknesses, so please be aware that there is no real “one size fits all” training plan for any distance. Here follows a generic training plan. For personalised plans specific to YOU, see our Bronze, Silver and Gold packages.