On this page you can find a training program designed for running. There are several different running programs available, all of which are targeted at a variety of distances and ability levels. Find all the running programs at the bottom of the article.
Before you find a running program, it is well worth reading this article, where you can learn more about how to execute the programs, as well as find out why they have been set up the way they are.
Why should your follow a running program?
Following a running program makes a lot of sense for several reasons. In short, the body responds best to small changes and a carefully planned progression, so that the running training can gradually be made more challenging over time.
If you decide on your running training from day to day, there is a risk that your body will experience greater variation in running load, which can ultimately result in lost gains and an increased risk of injury.
The running load in the different programs
All runners have different starting points, and, as a result, it is almost impossible to say in advance how much training will be needed for each individual runner in order to reach a certain running goal. The running load set out in the programs is based on studies that have looked more closely at how much training is generally required to run a certain time.
However, if we look at the individual runner, there are large variations in terms of how much their level of fitness can improve by using just a single training program; for this reason, some runners will end up being able to run faster than others, even if they all follow the same workout plan.
The programs span both beginner programs and training programs for more experienced runners. Some of the programs are based on 12 weeks duration and others 16 weeks. Depending on the ability level of the program, the number of running sessions per week will vary from between 3 and 6 running sessions per week.
The programs gradually build up the running load in a carefully planned progression. If you feel that the program is too hard, then you should listen to your body - or start off with a program that is slightly less ambitious!
Also remember that continuity is incredibly important in running training - both to ensure positive progress, as well as prevent injury risks. If you reduce your effort one week, you will need to pay a little attention to the amount of running in the following week, so that your body is not exposed to too large a variation.
A general rule is a maximum of 10% increase in running load between each week, but many of the weeks in our programs keep this figure down at around 5% or less. If you increase the load too fast, there is a risk that you will not achieve very big gains in comparison to the effort you are giving - or, in the worst case, you may end up with an injury.
Why do the running programs look like they do?
If you look through the different running programs, you will see both similarities and differences; not only in terms of the running load, but also in terms of the actual content in each individual training session.
As a general rule, the running programs cover the following:
- Leisurely training
- Long distance training
- High intensity interval training
- Speed training
This level of variation in your training establishes better conditions for improving certain metrics, so that you are as well prepared as possible on your next race day.
How to follow the running programs
Of course, it is vital that each training session is executed correctly, if you want to make sure to achieve the biggest gains. In order to achieve the biggest gains, there are 3 points we need to go through.
1) Intensity and training zones
The intensity of the individual training sessions is defined on the basis of heart rate training zones. The advantage of using zones in the running program is that you can use your own training zones, thus ensuring you achieve the correct gains from each workout, no matter what ability level you are at.
If you have not yet calculated your heart rate training zones, you should start off by calculating these. If you want to know how, you can read the following article: ”FIND YOUR TRAINING ZONES”
2) Warm-up
The warm-up is important; both to minimise the risk of injury, as well as to achieve the best gains from training. In the programs, often only a total time for warming up has been defined, without any mention of intensity. The goal of the warm-up is to ensure that you personally feel ready to take on the subsequent workout.
As a result, there will be a difference in how intense the warm-up should be, dependent upon on what your subsequent workout consists of; if there is sprint training on the program, the warm-up must be more "thorough" than if you are going to engange in longer interval training or tempo running.
A general piece of advice is to try and build up the warm-up gradually from low intensity and ending at the intensity you need to continue at for the subsequent workout. In addition, there may be individual differences in how long a warm-up you think is needed before you feel ready - therefore it has a lot to do with the actual way the warm-up is structured. Generally, most runners will need a minimum of 5-15 minutes of warm-up before getting ready for high-intensity running.
3) Common Sense
It may sound banal, but nevertheless, it is perhaps the most important of all points to make! As mentioned earlier, we all have different starting points, and, as a result, it is crucial to use your common sense when completing a running program.
If you have not engaged in interval training within the last 10 years, do not sprint as fast as possible the very first time you see intervals on the program. Rather, it is best to start out cautiously and build up the pace gradually. This will still give you some very nice gains, but will more importantly reduce the risk of injury.
Of course, common sense also applies when choosing the actual running program - be realistic and honest with yourself when deciding which program you want to follow - both in terms of your current level of fitness, and how much time you can/want to spend on running every week. In the end, this ensures a much better course of training and a better running experience!
Find your running proram
Here you can find a running program that we can send to you. The programs are categorised, so that you can easily find the running program that best suits your situation; there are both different distances and different time targets for the individual distances.
