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.
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.
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 Week Beginners Training Plan