Training Programme - Stage 2 (10k's mean 'speedwork'!)

To be able to learn to run faster runners use 'speedwork'. This can involve 'repeats' - where you run a set distance at a faster pace, then slow right down to recover for a set distance, then repeat the process for a number of times. How fast you run the faster section is important and initially difficult for a beginner to get right! The repeat should be run at a pace at which it is difficult but not impossible to talk. Remember that you might manage the first couple but you may have 6 repeats to do and each should be run in the same time - if you do the first couple too quickly you will not be able to maintain the pace for the full session. So, initially take it conservatively until you get to know how you feel at a faster pace. Repeats improve your overall speed.

Another way of increasing your overall pace are 'tempo' runs. For example a 4 mile tempo run would be where you run the first mile at an easy pace (you should be able to hold a conversation and run at this pace without a problem), then the next 2 miles are run at a faster pace (holding a conversation is possible but difficult), then the final mile is back down to your easy pace. This increases your overall pace and your endurance.

Hills improve your overall endurance. It is important to learn how it feels to run up a hill and not to avoid them on your routes! When running up a hill slow down and relax - easier said than done but very effective in building endurance.

The final type of speedwork is 'speedplay' or 'fartlek'. This is where you kind of 'make it up' as you go along. It is best done with a partner and you alternate in choosing what you are going to do next. For example, you would start off with a mile of easy running then the first runner will choose what to do - for example he might say 'run 5 minutes hard then recover for 3 minutes', after the recovery the other runner might say 'sprint up this next hill then 1 minute recovery'. After this the first runner could say to do 6 x 200m repeats with 1minute recovery between each, this could be followed by a mile of easy running. You could sprint for two lampposts then jog between two lampposts for 5 minutes - the list is endless! Try to aim to do 40 - 45 minutes and finish with an easy 'cool down' mile.

For the schedule 'easy' means able to hold a conversation whilst running, 'steady' means able to hold a conversation with difficulty, 'hard' means unable to talk whilst running - just gasp the odd word!

WEEK ONE - week beginning Monday 22th March

Monday - Rest
Tuesday - 1 mile easy, then 4 x 400m (or 1 min 30) steady with 3 min jog/walk recoveries, 1 mile easy
Wednesday - Rest
Thursday - 2 miles easy, 2 miles steady - jog cool down
Friday - Rest
Saturday - Rest or cross train (walk, cycle, gym etc.)
Sunday - 3 miles easy

WEEK TWO - week beginning Monday 29rd March

Monday - Rest
Tuesday - 1 mile easy, then 4 x 600m (or 2 min) steady with 400m (or 3 min) jog/walk recoveries, 1 mile easy
Wednesday - Rest
Thursday - 15 minutes easy, 10 minutes steady, jog to cool down
Friday - Rest
Saturday - Rest or cross train (walk, cycle, gym etc.)
Sunday - 4 miles easy

WEEK THREE - week beginning Monday 5th April

Monday - Rest
Tuesday - 1 mile easy, 4 x 800m (or 3 min steady) with 3- 4 min jog recoveries, 1 mile easy
Wednesday - Rest
Thursday - 30 - 40 min easy but including hard efforts on hills
Friday - Rest
Saturday - Rest or cross train (walk, cycle, gym etc.)
Sunday - 5 miles easy

WEEK FOUR - week beginning Monday 12th April

Monday - Rest
Tuesday - 1 mile easy, 6 x 400m (or 1 min 20 steady) with 3 min recoveries, 1 mile easy
Wednesday - Rest
Thursday - 1 mile easy, 2 miles steady, 1 mile harder, 1 mile easy
Friday - Rest
Saturday - Rest or cross train (walk, cycle, gym etc.)
Sunday - 4 miles easy

WEEK FIVE - week beginning Monday 19th April

Monday - Rest
Tuesday - 1 mile easy, 8 x 500m (or 1 min 40 steady) with 3 min jog recoveries, 1 mile easy
Wednesday - Rest
Thursday - 35 - 45 minutes fartlek - varied efforts and recoveries, jog cool down
Friday - Rest
Saturday - Rest or cross train (walk, cycle, gym etc.)
Sunday - 6 miles easy

WEEK SIX - week beginning Monday 26th April

Monday - Rest
Tuesday - 1.5 mile easy, 5 x 800m (or 3 min) with 3min jog recoveries, 1 mile easy
Wednesday - Rest
Thursday - 2 miles easy, 2 miles steady, 2 miles harder, jog cool down
Friday - Rest
Saturday - Rest or cross train
Sunday - 7 miles easy

WEEK SEVEN - week beginning Monday 3rd May

Monday - Rest
Tuesday - 2 miles easy, 8 x 400m (or 1min 20) steady with 2 min jog recoveries, 2 miles easy
Wednesday - Rest
Thursday - 1 mile jog, then 3 x 1600m steady (or 8 min) with 4 min jog recoveries, jog cool down
Friday - Rest
Saturday - Rest or cross train
Sunday - 5 miles easy

WEEK EIGHT - week beginning Monday 10th May

Monday - Rest
Tuesday - 2 miles easy, 5 x 500m (or 1 min 40) steady with 3 min jog recoveries, 2 miles easy
Wednesday - Rest
Thursday - 4 miles easy
Saturday - Rest
Sunday - RACE

Training Programme - Stage 1

Whatever your current level of fitness you should be able to build from nothing to running continuously for 30 minutes in a space of just 8 weeks. All you need is a pair of running shoes, the commitment to get out and run 3 times a week and to follow this simple run/walk schedule to get you started.

It is advisable to check with your GP if you have any health concerns before starting a new exercise regime.

Points to remember:

Always leave at least a day between sessions.

SLOW RIGHT DOWN!! - Many people become disheartened because the 'run' sections feel very uncomfortable and leave them breathless/sweating. This is simply because they run too quickly! Initially, slow right down - you should be able to comfortably hold a conversation whilst running. Over the programme as endurance is built it really does become easier!!

On the walk sections walk purposefully and be strict with your run/walk timings.

Don't be afraid to repeat a week or drop back a week - every one is different.

Be patient - You WILL get there!

Enjoy! - When it gets tough remember the many benefits of your new-found fitness - weight loss, more energy, better health and higher self esteem.

WEEK ONE - Monday 11th January

Run 1 minute, walk 1 minute 30 seconds. Repeat 8 times. Do this 3 times a week.

WEEK TWO - Monday 18th January

Run 2 minutes, walk 1 minute. Repeat 7 times. Do this 3 times a week.

WEEK THREE - Monday 25th January

Run 3 minutes, walk 1 minute. Repeat 6 times. Do this 3 times a week.

WEEK FOUR - Monday 1st February

Run 5 minutes, walk 2 minutes. Repeat 4 times. Do this 3 times a week.

WEEK FIVE - Monday 8th February

Run 8 minutes, walk 2 minutes. Repeat 3 times. Do this 3 times a week.

WEEK SIX - Monday 15th February

Run 1 - Run 10 minutes, walk one minute. Repeat 3 times.
Run 2 - Run 11 minutes, walk one minute. Repeat 3 times.
Run 3 - Run 12 minutes, walk one minute. Repeat 3 times.

WEEK SEVEN - Monday 22th February

Run 15 minutes, walk 1 minute, run 15 minutes. Do this 3 times a week.

WEEK EIGHT - Monday 1st March

Run 30 minutes continuously....... Do this 3 times a week.......

CONGRATULATIONS AND WELL DONE!!! You are now ready to move on to training to run your first 10K. For the next 2 weeks keep it up - run 3 times each week, twice for 20 minutes and once for 30 minutes.

Training programmes can also be found on jogscotland - (http://www.jogscotland.org.uk/programmes/training-overview)