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: Download Adobe Acrobat Reader

Official Charities

Official Sponsors

John Williams Heating Services

Siemens Rail Automation

 & Construction Services Ltd

Par Foods Ltd

If you would like to be a sponsor of the Chippenham Half Marathon then please contact us.

Latest News

01/01/2017 - ** Many thanks to our sponsors for 2017 who will be John Williams Heating Services, CD Fencing & Construction Services Ltd and Par Foods **

01/01/2017 - ** We are pleased to announce that our official charity for 2017 will be The Rise Trust. **

01/01/2017 - ** Entries for the Chippenham Half Marathon 2017 ARE NOW OPEN!!! **