Running plans

Hi I finished couch25k in April time and since then have been running intermittently but really want to get going again properly

Currently i do 5k in 40mins or

3k in 19 mins (6.4km/min)

I want to improve both my pace and my distance.... So have come up with a plan below is this the right way of doing it?

Week 1

Run 1 - intervals 20 minuets

Run 2 - 3k in 18 mins (6km/min)

Run 3 - 5.5 k

Week 2

Run 1 - intervals 20 minuets

Run 2 - 3k in 17 mins (5.6km/min)

Run 3 - 5.5 k

Week 3

Run 1 - intervals 20 minuets

Run 2 - 3k in 16 mins (5.3km/min)

Run 3 - 6 k

Week 4

Run 1 - intervals 20 minuets

Run 2 - 3k in 15 mins (5km/min)

Run 3 - 6 k

Week 5

Run 1 - intervals 20 minuets

Run 2 - 4k in 26 mins (6.5km/min)

Run 3 - 6.5 k

Week 6

Run 1 - intervals 20 minuets

Run 2 - 4k in 25mins (6.25km/min)

Run 3 - 6.5 k

Week 7

Run 1 - intervals 20 minuets

Run 2 - 4k in 23 mins (5.75km/min)

Run 3 - 7 k

Week 8

Run 1 - intervals 20 minuets

Run 2 - 4k in 20mins (5km/min)

Run 3 - 7k

Week 9

Run 1 - intervals 20 minuets

Run 2 - 5k in 30 mins (5.5km/min)

Run 3 - 7k

Week 10

Run 1 - intervals 20 minuets

Run 2 - 5k in 27 mins (5.25km/min)

Run 3 - 7.5 k

Week 11

Run 1 - intervals 20 minuets

Run 2 - 5k in 25mins (5km/min)

Run 3 - 7.5 k

Week 12

Run 1 - intervals 20 minuets

Run 2 - 5k in 23 mins (4.6km/min)

Run 3 - 8 k

Week 13

Run 1 - intervals 20 minuets

Run 2 - 5k in 20 mins (4km/min)

Run 3 - 8 k

Week 14

Run 1 - intervals 20 minuets

Run 2 - 5k in 20 mins (4km/min)

Run 3 - 9k

Week 14

Run 1 - intervals 20 minuets

Run 2 - 5k in 20 mins (4km/min)

Run 3 - 9 k

Week 15

Run 1 - intervals 20 minuets

Run 2 - 5k in 20 mins (4km/min)

Run 3 - 10k

Week 16

Run 1 - intervals 20 minuets

Run 2 - 5k in 20 mins (4km/min)

Run 3 - 10k

Ideally I would love to do a half marathon (20.8k) so this is going to take a long long time is there anyway to speed up the process (pardon the pun!)

And is there any app I could use to follow a plan my problem is I've tried to use run keeper but you have to set specific days for runs and this doesn't suit me though I normally get 3 runs in a week not normally on the same day!

Thanks for the help :)

8 Replies

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  • Gosh - would have no idea I am afraid but there are a lot of different programmes around online. I think I read that audiofuel do training plans for speed and half marathons etc that you can download but may be wrong and no idea about their prices.

  • I will start by congratulating you on completing the C25K course; then I will point out the slight error on your schedule ~ the figures in brackets need looking at. You have put down that you are running at 6.4km per MINUTE. Sorry to point it out.

    I would suggest that you look at joining a running club, if you are not already in one. Their expertise will be worth listening to as there will be all levels of members, and all manner of suggestions. Personally I always run alone or with my wife, but I would join a club if I needed to get my times or distances improved for a 10K or half marathon.

    Also ~ listen to what your body is telling you.

  • I don't have the experience to say if your plan is good or not, nothing jumps out at me as being wrong though. I would say that the plans I see online do vary distances so you're not just doing a little bit further each week (I think the idea is you do an easier week in terms of mileage every few weeks to give your body a chance to recover as running is quite hard on it) and almost all of them taper towards the end as you prepare for the race.

    I had a look at the plans from Runners World Magazine the other week, I think they might be worth having a look at as their plans work on speed an endurance and you can chose either the beginner 10k plan or intermediate 10k plan.

  • Oh my! That's an organised plan, I can't plan more ahead than 'I'll do my long run on Saturday this week and go out whenever'.

    Intervals once a week is meant to be good for improving speed, I do them (usually) on a Tuesday on the treadmill before work and I'm sure they've helped me increase speed. To increase stamina I just went out for a bit further or a bit longer.

    But remember, it doesn't matter what your ultimate goal is, whether 5k, 10k, HM or full marathon, you're meant to be having fun while doing it, so please add in some 'fun' runs, ones that you're not pushing for a certain time or distance but just enjoying the running.

  • First I must say I'm no expert and I'm sure there are people on here much better qualified to comment. All I would say, from my limited experience, is you may be putting yourself under too much pressure by trying to increase your distance and speed at the same time. To go from 8 mins/km for the 5k down to 5 is a big jump even over the time you suggest. Most advice I've read says concentrate on the distance and the speed will come naturally over time. Certainly I've found that since doing longer runs (10k+) my speed over 5k is improving without really trying. Also second what's Beads has said - it's great to have a goal but don't forget to have fun! Good luck whatever you decide.

  • Oh and re the app take a look at Adidas micoach. Very flexible - you can change you running days on the website - and has some strength and flexibility exercises as well which really do help.

  • This is clearly a dancing plan as you are doing intervals of 20 minuets. Well, I'd be happy if I could dance for 20 minuets so go for it!

  • Again I'm no expert but knocking 1 minute a week off your time seems like a lot to me.

    I increased distance by basically doing what you've proposed and increasing total weekly distance by about 10% per week. Good luck.

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