Beginners Training Plan
This schedule is for you if you have done a little running before and are making the step up to the Kilomathon for the first time. Each week has 3 running sessions. You’ll start your programme by building up a mixture of walking and running and then gradually do more running. You’ll develop an understanding of different running speeds and your stamina to go the distance will increase as the weeks progress.
Walk:run.
This is a strategy for many new runners and involves breaking up the race into periods of running then walking. For example, 8min run – 2min walk repeated.
Easy or recovery runs.
During an easy run you should feel relaxed. You should be breathing comfortably and be capable of holding a conversation throughout the run. If you’re a new/novice runner then you’ll probably be questioning whether any runs feel easy and holding a conversation may feel impossible. Slow down, walk if necessary and control your effort.
Steady runs.
These are the bread and butter of your training, the ‘miles in the bank’. Steady runs build the aerobic base that acts as the foundation for the rest of your training. Conversations are still possible at this pace but in sentences rather than long gossip.
Threshold or tempo runs.
Running at ‘threshold’ pace is about running under ‘controlled discomfort’ and is great for improving your running economy. You will find them slightly uncomfortable and they’ll require concentration but they are well worth the effort. You’ll only be capable of uttering a four or five words as you run. As you get fitter and more experienced you’ll learn how to find your own ‘threshold’ pace and this will change the fitter, stronger and faster you get.
10 weeks to go:
| Monday | |
| Tuesday | Run 20min easy |
| Wednesday | |
| Thursday | Run 20min easy, walk 5 min a bit faster, 5min walk. |
| Friday | |
| Saturday | Run 30min easy |
| Sunday |
9 weeks to go:
| Monday | |
| Tuesday | Run 20min easy |
| Wednesday | |
| Thursday | Run 5min easy, (run for 1min fast, 2min walk) x4, 5min walk. |
| Friday | |
| Saturday | Run 35min easy |
| Sunday |
8 weeks to go:
| Monday | |
| Tuesday | Run 20min easy |
| Wednesday | |
| Thursday | Run 20min easy, (run 3mins tempo, 2mins walk/jog recovery) x5, 6min walk. |
| Friday | |
| Saturday | Run 40min easy |
| Sunday |
7 weeks to go:
| Monday | |
| Tuesday | Run 25min easy |
| Wednesday | |
| Thursday | Run 10min easy. (4min tempo running, 2min walk/jog recovery) x5. Run 8min easy. |
| Friday | |
| Saturday | Run 45min easy |
| Sunday |
6 weeks to go:
| Monday | |
| Tuesday | Run 25min easy |
| Wednesday | |
| Thursday | Run 10min easy. (4min tempo running, 3min walk/jog recovery) x3. Run 10min easy. |
| Friday | |
| Saturday | Run 50min easy |
| Sunday |
5 weeks to go:
| Monday | |
| Tuesday | Run 30min easy |
| Wednesday | |
| Thursday | 10 mins easy jog: Hill: 5x30secs up hill, jog/walk down to recover. 10mins easy running |
| Friday | |
| Saturday | Run 55mins easy |
| Sunday |
4 weeks to go:
| Monday | |
| Tuesday | Run 30min easy |
| Wednesday | |
| Thursday | 10 mins easy jog, (5mins tempo running, 3min walk/jog recovery) x4, 10mins easy running |
| Friday | |
| Saturday | Run 60mins easy |
| Sunday |
3 weeks to go:
| Monday | |
| Tuesday | Run 25min easy |
| Wednesday | |
| Thursday | 10 mins easy jog: Hill: 8x30secs up hill, jog/walk down to recover. 10mins easy running |
| Friday | |
| Saturday | Run 60mins easy |
| Sunday |
2 weeks to go:
| Monday | |
| Tuesday | Run 20min easy |
| Wednesday | |
| Thursday | 10 mins easy jog, 3x 3mins tempo running, with 2mins walk recovery. 10mins easy running |
| Friday | |
| Saturday | Run 55mins easy |
| Sunday |
1 weeks to go:
| Monday | Rest day |
| Tuesday | Run 15min easy |
| Wednesday | 10 mins easy running, 3x 2min tempo run, 2min jog recovery. 10mins easy running |
| Thursday | Rest day |
| Friday | 10mins easy run |
| Saturday | Rest day |
| Sunday | Race day - good luck for Kilomathon Scotland! |
