Training Programme - Beginners continued

Training Programme - Beginners continued

The training programme for beginners for weeks 1 to 16 can be found here.

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

A copy of the week 17 to 20 training programme can be downloaded here.

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

A copy of the week 21 to 24 training programme can be downloaded here.

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

A copy of the week 25 to 28 training programme can be downloaded here.

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!!!

A copy of the week 29 to 32 training programme can be downloaded here.

The training programme for beginners for weeks 1 to 16 can be found here.

Some of the downloadable documents on this site are in Adobe Acrobat PDF format. To view them you will need the Adobe Acrobat Reader available here:

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04/08/2008 - Race numbers will be despatched at the beginning of September. More information and what to do if your number does not arrive can be found here.

17/06/2008 - Local travel company In Earths Image sponsors the Chippenham Half Marathon water stations. More details here.

08/05/2008 - BBC Radio Wiltshire joins the list of race sponsors. More details here.

23/04/2008 - Westaff and Acones Traffic Management sponsor the Chippenham Half Marathon. More details here.

23/04/2008 - Packaging People will be providing biodegradable goody bags for the Chippenham Half Marathon. More details here.

19/03/2008 - Knorr-Bremse sponsor the Chippenham Half Marathon. More details here.

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