Training Programme - Beginners continued

Training Programme - Beginners continued

Weeks 17 to 20

	Week 17	Week 18	Week 19	Week 20
Monday	Rest Day	Rest Day	Rest Day	Rest Day
Tuesday	3-4 mins easy run Interval running-run hard for 4 mins. Jog recover for 1 min repeat 5 times 3 mins easy run	3-4 mins easy run Interval running-run hard for 4 mins. Jog recover for 1 min repeat 6 times 3 mins easy run	2-4 mins easy run Threshold running-run steady to hard for 25 mins 3 mins easy run	Rest Day
Wednesday	3-5 mins easy run 70 mins steady run 5 mins easy run	Rest Day	Rest Day	3-5 mins easy run 45 mins steady run 5 mins easy run
Thursday	3 mins easy run 45 mins steady run 5 mins walk	3-5 mins easy run 65 mins steady run 5 mins easy run	3-5 mins easy run 45 mins steady run 5 mins easy run	3-4 mins easy run Interval running-run hard for 2 mins. Jog recover for 1 min repeat 10 times 3 mins easy run
Friday	Rest Day	3-5 mins easy run 35 mins steady run 5 mins easy run	Rest Day	Rest day
Saturday	Rest Day	Rest Day	2 mins easy run 20 mins steady run 3 mins easy run	Rest day
Sunday	3-5 mins easy run 110 mins steady run 5 mins easy run	3 mins easy run 120 mins steady run 5 mins walk	3 mins easy run 130 mins steady run 5 mins easy run	3-5 mins steady run 110 mins steady run 5-7 mins easy run

Weeks 21 to 24

	Week 21	Week 22	Week 23	Week 24
Monday	Rest Day	Rest Day	Rest Day	Rest day
Tuesday	3-5 mins easy run 45 mins steady run 5 mins easy run	3-4 mins easy run Interval running-run hard for 6 mins. Jog recover for 2 min repeat 4 times 3 mins easy run	4-6 mins easy run Threshold running-run steady to hard for 35 mins 3 mins easy run	Rest Day
Wednesday	3-5 mins easy run 70 mins steady run 5 mins easy run	Rest Day	Rest Day	3-5 mins easy run 60 mins steady run 5 mins easy run
Thursday	3 mins easy run 45 mins steady run 5 mins walk	3-5 mins easy run 75 mins steady run 5 mins easy run	3-5 mins easy run 60 mins steady run 5 mins easy run	3-4 mins easy run Interval running-run hard for 4 mins. Jog recover for 2 min repeat 2 times 3 mins easy run
Friday	Rest Day	3-5 mins easy run 45 mins steady run 5 mins easy run	Rest Day	Rest day
Saturday	Rest Day	Rest Day	2 mins easy run 20 mins steady run 3 mins easy run	Rest day
Sunday	3-5 mins easy run 90 mins steady run 5 mins easy run	3 mins easy run 110 mins steady run 5 mins walk	3 mins easy run 130 mins steady run 5 mins easy run	3-5 mins steady run 140 mins steady run 5-7 mins easy run

Weeks 25 to 28

	Week 25	Week 26	Week 27	Week 28
Monday	Rest Day	Rest Day	Rest Day	Rest Day
Tuesday	3-4 mins easy run Interval running-run hard for 2 mins. Jog recover for 1 min repeat 5 times 3 mins easy run	3-5 mins easy run 60 mins steady run 5 mins easy run	2-4 mins easy run Threshold running-run hard for 45 mins 3 mins easy run	2-4 mins easy run 20 mins steady run 3 mins easy run
Wednesday	3-5 mins easy run 70 mins steady run 5 mins easy run	Rest Day	Rest Day	3-5 mins easy run 45 mins steady run 5 mins easy run
Thursday	3 mins easy run 45 mins steady run 5 mins walk	3-5 mins easy run 65 mins steady run 5 mins easy run	3-5 mins easy run 35 mins steady run 5 mins easy run	3-4 mins easy run Interval running-run hard for 3 mins. Jog recover for 1 min repeat 8 times 3 mins easy run
Friday	Rest Day	3-5 mins easy run 35 mins steady run 5 mins easy run	Rest Day	Rest day
Saturday	Rest Day	Rest Day	2-4 mins easy run 20 mins steady run 3 mins easy run	Rest day
Sunday	3-5 mins easy run 120 mins steady run 5 mins easy run	3 mins easy run 110 mins steady run 5 mins walk	3 mins easy run 130 mins steady run 5 mins easy run	3-5 mins steady run 120 mins steady run 5-7 mins easy run

Weeks 29 to 32

	Week 29	Week 30	Week 31	Week 32
Monday	Rest Day	Rest Day	Rest Day	Rest Day
Tuesday	2-4 mins easy run Threshold running-run steady to hard for 35 mins 3 mins easy run	3-4 mins easy run Interval running-run hard for 3 mins. Jog recover for 1 min repeat 6 times 3 mins easy run	3-5 mins easy run 30 mins steady run 3 mins easy run	3-4 mins easy run Interval running-run hard for 2 mins. Jog recover for 1 min repeat 6 times 3 mins easy run
Wednesday	Rest Day	3-5 mins easy run 30 mins steady run 5 mins easy run	Rest Day or 20 mins easy run	3-5 mins easy run 30 mins steady run 5 mins easy run
Thursday	3-5 mins easy run 45 mins steady run 5 mins easy run	3-5 mins easy run 60 mins steady run 5 mins easy run	3 mins easy run 45 mins steady run 3 mins easy run	Rest Day
Friday	Rest Day	Rest Day	Rest Day	3-5 mins easy run 20 mins easy run 3 mins easy run
Saturday	2 mins easy run 20 mins steady run 5 mins easy run	Rest Day	Rest Day	Rest Day
Sunday	3 mins easy run 90 mins steady run 5 mins easy run	3-5 mins steady run 80 mins steady run 5-7 mins easy run	3-5 mins easy run 70 mins steady run 5 mins easy run	Race Day!!!

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Chippenham Half Marathon - 12th September 2010