TRAINING (running)
When taking part in any Physical Activity always consult your Doctor before commencing any training plans or programmes.
Week/day |
Mon |
Tue |
Wed |
Thurs |
Fri |
Sat |
Sun |
Week 1 |
20 mins 1 min walk/1 min run |
Rest |
20 mins 1 min walk/1 min run |
Rest |
Cross-training/strength workout |
5km walk |
Rest |
Week 2 |
24 mins 1 min walk/1 min run |
Rest |
24 mins 1 min walk/1 min run |
Rest |
Cross-training/strength workout |
24 mins 1 min walk/2 min run |
Rest |
Week 3 |
30 mins 1 min walk/2 min run |
Rest |
30 mins 1 min walk/2 min run |
Rest |
Cross-training/strength workout |
28 mins 1 min walk/3 min run |
Rest |
Week 4 |
32 mins 1 min walk.3 min run |
Rest |
32 mins 1 min walk.3 min run |
Rest |
Cross-training/strength workout |
5km walk/run |
Rest |
Week 5 |
36 mins 1 min walk/5 min run |
Rest |
36 mins 1 min walk/5 min run |
Rest |
Cross-training/strength workout |
35 mins 1 min walk/6 min run |
Rest |
Week 6 |
36 mins 1 min walk/8 min run |
Rest |
36 mins 1 min walk/8 min run |
Rest |
Cross-training/strength workout |
2.5km run, walk 2 mins 2.5km run |
Rest |
Week 7 |
40 mins 1 min walk 9 min run |
Rest |
40 mins 1 min walk 9 min run |
Rest |
Cross-training/strength workout |
39 mins 1 min walk 12 min run |
Rest |
Week 8 |
44 mins 1 min walk 10 min run |
Rest |
Cross-training/strength workout |
Rest |
20 mins 5 min walk 10 min run 5 min walk |
Rest |
5km Run |
Before you Begin
http://www.spanglefish.com/1485triclub/documents/Training/Before%20you%20begin.pdf
Vary your Training
http://www.spanglefish.com/1485triclub/documents/Training/How%20to%20vary%20your%20training.pdf
Standard distance Training plan click link below
http://www.spanglefish.com/1485triclub/documents/Training/Standard%20distance%20triathlon.pdf
10km Training plan. Click link Below.
http://www.spanglefish.com/1485triclub/documents/Training/10km%20run.pdf
8 Week 1/2 Marathon Training
12 Week Marathon Training
http://www.spanglefish.com/1485triclub/documents/Training/12%20Week%20Full%20Marathon%20Training.pdf