Running

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10k Running Plans

The 10k is by far the most popular race distance in the UK, attracting a wide variety of abilities from the avid fitness enthusiast through to club runners as well as elite and professional distance runners. Finishing times can vary greatly from <30mins...

10k Training Plan Advanced

Below is a 10k training plan for runners who have a good experience of interval and hill training, and have completed a good amount of aerobic base training - ideally a history of training a minimum of 40-45miles/week.

Below the training plans is information...

10k Training Plan Elite

Below is a 10k training plan for runners who have high level of interval and hill training, and have completed a significant amount aerobic base training - ideally a history of training a minimum of 50-55miles/week.

Below the training plans is information...

10k Training Plan Intermediate

Below is an intermediate 10k training plan for runners with a good level of experience of interval and hill training, and have completed adequate aerobic base training and have a history of training a minimum of 30-35miles/week.

Below the training...

10k Training Plan Moderate

Below is a 10k training plan for runners who have experience of interval and hill training, and have completed adequate aerobic base training - ideally a history of training a minimum of 20-25miles/week.

Below the training plans is information about...

5k Training - running a faster 5k

Running a fast 5k requires a blend of speed, endurance (both aerobic and anaerobic endurance), running efficiency, as well as both physical and mental strength. The vast majority of energy comes from aerobic energy, since to run a good 5k you need to...

Half Marathon Training Plans

Half marathons are one of the UK's most popular running events. The distance (~21.1km or 13.1miles) is more than twice that of the 10k. Despite this training does not need to differ significantly from 10k training, with the main difference being an increased...

Half Marathon Training Plan Advanced

Below is an 8 week half marathon training plan for runners who have a good experience of interval and hill training, and have completed a good amount of aerobic base training with a history of training a minimum of 40-45miles/week.

Below the training...

Half Marathon Training Plan Elite

Below is an 8 week half marathon training plan for elite runners who have high level of experience of interval and hill training, and have completed a significant amount aerobic base training - ideally a history of training a minimum of 50-55miles/week.

Below...

Half Marathon Training Plan Intermediate

Below is an 8 week intermediate half marathon training plan for runners with a good level of experience of interval and hill training, and who have completed adequate aerobic base training with a history of training a minimum of 30-35miles/week.

Below...

Half Marathon Training Plan Moderate

Below is a 8 week half marathon training plan for runners who have experience of interval and hill training, and have completed adequate aerobic base training - ideally a history of training a minimum of 20-25miles/week.

Below the training plans is...

Hill Running Training

Hill training is a highly specific form of strength/resistance training that has many benefits for the endurance runner including improvements in stride frequency and length, muscle strength and power, neuromuscular co-ordination, running economy, fatigue...

Long Hill Running Intervals

Long hill interval training involves the use of 4-8 repetitions of around 400-1600m (sometimes longer), up a moderate slope, with a jog down recovery. The length of the uphill intervals are considerably longer than short hill intervals and as such the...

Running Across Hilly Terrain

Including hilly/undulating routes as part of your weekly steady state running  can be a good way to improve muscular strength, running economy, and aerobic and anaerobic power and can be a good preparation for running hill intervals. Another benefit is...

Short Hill Intervals

A typical short hill interval training  session would involve running approximately 10-16 repetitions of about 150-300m, up a moderate gradient, with a slow jog down recovery. Typically the uphill, or effort section, would be run at around 3-5k race p...

Tempo Hill Intervals

Tempo hill intervals are a variation of short hill intervals that get around the problem of the long recoveries. You will get all the same benefits of improved muscular strength, running economy , muscular endurance, and both aerobic and anaerobic metabolism ...

Treadmill Hill Workouts

Running hill workouts on a treadmill can be a good way to maximize the benefits of hill training whilst reducing the risk of injury associated with hill running. Treadmill hill workouts  can be particulalry useful to runners who are prone to injuries f...

Running Intervals

The running intervals section contains information on different running interval training workouts, including pacing charts for 1000m, 1200m, 1600m and 2000m tempo intervals. New interval workouts will be added in the coming weeks .

Tempo Intervals

As an endurance athlete you are probably well aware of the importance of interval training for improving endurance capacity and race performance. Recently coaches, fitness/running magazines, and athletes alike have tended to believe that the best type...

3x2000m Tempo

3 x 2000m tempo interval pacing chart - the following chart can be used to establish the correct tempo interval pace and recovery pace for 3 x 2000m tempo intervals.

4x1600m Tempo

4 X 1600m Tempo Intervals
4 x 1600m tempo interval pacing chart - the following chart can be used to establish the correct tempo interval pace and recovery pace for 4 x 1600m tempo intervals.

5x1200m Tempo

5 x 1200m tempo interval pacing chart - the following chart can be used to establish the correct tempo interval pace and recovery pace for 5 x 1200m tempo intervals.

6x1000m Tempo

6 x 1000m tempo interval pacing chart  - the following chart can be used to establish the correct tempo interval pace and recovery pace for 6 x 1000m tempo intervals.