DK SCIENCE OF RUNNING

Gaze STAGE THREE KEY
forwards Pull your knees up and aim Joints
to just clear the box, ready Muscles
for landing. Land softly on Shortening
the top of the box. Bend under tension
the knees to roughly 45º Lengthening
for your landing. under tension
Lengthening
Hold arms up without tension
dynamically (stretching)
after their swing Held muscles
Flexor d. BsurapcehWrifoircriaiasdtlDiiasellitsoids without motion

TriBceipcesps

Caution Arms Hold arms
in position
Master Step Down and The arms counterbalance Stand tall
Single Leg Hop before the pelvis and help to Weight
moving on to Box Jump. distributed
If you feel anterior knee keep the centre of mass evenly
pain during the exercise, over the feet to maintain across feet
consult a physiotherapist
to ensure you are not a stable platform. STAGE FOUR
aggravating your PerTonibeiluGiasassltoarSnonocgtlneeuerumsisoirKunsee Push up through the ankle,
condition (see p.98). Extensor digitorum longus knee, and hip to stand tall
on the box. Step down off
Lower legs the box and prepare to
begin the next rep.
On landing, the hip, knee,
and ankle extensors 151
work eccentrically to

control flexion at the hip,
knee, and ankle as they

absorb the ground
reaction force (see
pp.46–47). This mimics
the work done during the
loading phase of running.

BOX JUMP Swing your arms
through together
CLOSER LOOK to drive body up
and forwards
Box Jump is an advanced exercise that
develops power through the lower-limb Glutes and
extensor muscles, while also demanding hamstrings
control when landing to avoid high engage forcefully
impacts. The high loads developed help to drive body up
to make the bones stronger and prevent off the ground
bone stress injuries from the repetitive
loading in running. They also expose Calf muscles
the lower limb muscles to greater contract
forces, which can build capacity in powerfully
these muscles beyond what can be STAGE TWO
achieved with running alone. As with POSTERIOR VIEW
the main exercise, the variations shown
here are advanced exercises, so the
same cautions apply (see p.151).

Osteon

Spongy bone

Osteoblasts at edge
of compact bone

Compact bone

Strengthening the bones

Bones, like other tissues in the body, increase in
strength in response to loading. However, studies
have shown that long-distance running does not
decrease the risk for stress fracture, because the
cyclical low-strain nature of running is not sufficient
to induce bone strengthening. Exercises that rapidly
subject the body to high loads, such as hopping or
jumping off a box (see opposite) are recommended

to stiffen bone and reduce stress fracture risk.

152

STRENGTH EXERCISES Core

BOX JUMP PROGRESSION

Single Leg Box Jump

Stand tall behind the box. Shift your weight onto the focus leg
and bend your other knee to 90º. Maintaining a level pelvis, slowly
bend the focus knee to approximately 45º, then forcefully drive up,
extending at the ankle, knee, and hip, hopping up and forwards
onto the box. Land on the box and push up through the ankle,
knee, and hip to stand tall. Step down off the box. Use a 30-cm
(12-in) high box and perform 3 sets of 10–12 reps. To progress,
use a higher box and reduce to 3–4 sets of 6–8 reps.

Drive both Land softly in
arms forwards the centre of the
simultaneously
top of the box

Engage core Swing arms back
muscles to as you squat

control torso
when landing

Glutes and BOX JUMP VARIATION
hamstrings
lengthen under Jumping off the box
tension to absorb
impact force Box Jump focusses on the propulsive phase of running (see p.68).
Touch down with Reverse it to mimic the demands of the loading phase (see p.66).
forefeet and engage Stand tall on the box. Bend your knees and hips, then jump up
calf muscles to off the box, and land softly and quietly, bending into a squat to
lower heels softly absorb the impact. Perform 3 sets of 10–12 reps. To progress the
and quietly exercise, add weight (see p.99) and reduce to 3 sets of 6–8 reps,
then move on to performing on one leg.

Swing arms back Drive both
as you squat arms forwards
simultaneously

Land in a
squat with
arms raised

STAGE THREE POSTERIOR VIEW

153

STRENGTH EXERCISES Core KEY Lengthening
Joints without tension
SINGLE LEG (stretching)
HOP Muscles Held muscles
Shortening without motion
Hopping on one leg is a great way to under tension
strengthen the glutes, quads, calves, and Lengthening
Achilles tendon. These muscles are essential under tension
in controlling knee and hip alignment during
the loading phase of running (see p.66). This TricepSseSmpmiinsepdaiilnaDealxelihtlseteoncaiasddopsritsis
exercise increases the energy storage and Brachialis
release capacity of these muscles and
improves the stiffness of the leg springs. Spine
TransvBerrascuhsiaorbaddomiailnisis
THE BIG PICTURE Upper body
The abdominal muscles
Place a target on the floor for this exercise engage to keep the body
(try taping a cross to the floor). Focus on the upright over the base of
position of the stance-leg knee as you prepare support and avoid any
to hop – do not allow it to buckle inward. rotation or side flexion.
Maintain its position in the frontal plane (see
p.10) as you squat. Bend the knee to roughly Gluteus medius
45º for take off and landing. Keep the pelvis
level throughout the jump – do not allow it Gluteus maximus
to tilt forwards.
Tensor fascia latae
If new to this exercise, perform 3 sets of Hip
30-second reps on each side. To progress, flleoamntegorrahilesiasd
increase the weight and/or the hopping time.
Then progress to Box Jump (see pp.150–51).

Biceps Rectus Upper leg
Vastus
femoris The hip and knee
extensors engage to
create propulsive power
to propel the centre of
mass directly upward.

Caution Lower leg

If you have anterior knee The ankle plantarflexors engage to help you
pain during this exercise, maintain a continuous bouncing motion. This
consult a physiotherapist mimics the cyclical nature of running – the repeated
to ensure you are not compressing and bouncing back of the leg spring.
aggravating your condition
(see p.98). Knee
ExtenGsaoTrstidrboiigacilntiPoseremSrauoonminluteeeluusrosisnolgrounsgAunskle
Gaze Abductor digiti minimi
forwards
Stand tall STAGE ONE Land softly and
Hands rest Forcefully push up through the focus bend the knee to
lightly on hips leg, extending at the ankle, knee, and absorb the ground
Keep the pelvis hip to hop straight up into the air.
neutral and level reaction force
Bend the Allow the heel
knee until it is to briefly touch
over the toes the floor before
bouncing up
Foot faces
forwards STAGE TWO
PREPARATORY STAGE Aim to land on the middle of the target
Stand tall with the foot of the focus leg on and bend your knee to roughly 45º as
the target and hands on hips. Shift your you absorb the impact forces through
weight into the focus leg, then bend the your ankle, knee, and hip. Push straight
other knee to 90º and raise the foot off up into the next hop. Aim to minimize
the floor. Maintaining a level pelvis, slowly the time spent on the ground.
bend the focus-leg knee to roughly 45º.

155



HOW TO
TRAIN

Training smarter by targeting individual strengths and needs can
take you to new levels of performance. In this chapter, we provide all the
information you need to make your training show – and keep showing
– solid results. We share tools to help you draw up bespoke training
plans, and also provide a range of programmes that can guide you,
session by session, from couch all the way to advanced marathoning.

HOW TO TRAIN

WHY TRAIN?

The simplicity of running is one its greatest pleasures. You can pull on a pair
of trainers, head out the door, and just go. However, using a structured, goal-
orientated training plan can improve performance, reduce injury risk, and make
running even more enjoyable. It is worth considering the benefits.

AVOID INJURY PERSONALIZE

Since most running-related injuries Structuring and planning your
result from overtraining, planning your training allows you to discover what
workouts is a key factor in preventing injury. works for you as an individual. When you
A training plan not only allows you to schedule follow a training programme, you will have
the intensity of your workouts, it also helps you a record of the workouts you have done,
build in adequate time for recovery after long or which makes it easier to look back at what
hard runs. Incorporating easy days or weeks into worked well for you and what did not.
your schedule will help your body to adapt to the You can use this knowledge to make
stresses of training, and reduce the likelihood suitable adjustments to your training
of getting injured. The drills, warm-ups, and
stretches that are part of a structured programmes in the future.

workout also help to prevent injury.

IMPROVE BENEFITS
YOUR FORM OF TRAINING

Consciously practising your running form
(see pp.74–75) will bring improvements and
help you maintain good form even when running
at a fast pace or if fatigued. When practised with
drills (see pp.84–89), your form becomes more

natural and relaxed, which leads to better
running economy (see p.165). Additionally, as
you become fitter through structured training,

your body makes beneficial adaptations
that increase your lactate threshold,
your VO2 max, and endurance.

158

Training to adapt INJURY The body can endure TATION ZONE Maximum load
ZONE increased loads after a Injury risk rises
To improve your performance, past this point
a training plan introduces period of adaptation
workouts of increasing intensity. TRAINING LOAD Minimum load
This places your body under ADAP Adaptations from
the stress it needs to promote A heavy load training loads occur
physical adaptations such as applied too soon beyond this point
increased lactate threshold and can cause injury Training sessions
VO2 max (see p.37). However, it is Line represents
important to balance increased REST training load
load with rest and repair, and an ZONE
efficient training plan schedules
in recovery time. This chart
illustrates the broad principles
of applying training load.

Training is too TRAINING TIME Complete rest
light to bring Period of steady Training load stays
improvement improvement with at zero on rest days
structured training

COMPETE

If you want to race and improve STAY
your times, you will have a much MOTIVATED
better chance of success if you follow
a structured programme to target a It can be difficult to stay motivated to run
specific race. Targeted workouts can without a reason to keep striving. Following a
help develop your speed and teach you training programme provides you with a purpose
to pace yourself, while planning your for every workout, whether easy or hard. It gives
training in phases will prepare you a reason to run at a specific pace, to run a
specific distance, and to enjoy your easy runs as
you to perform at your peak
on the day. well. Many of us fall into a rut or reach a
plateau if we do not have a way to monitor
ADD
VARIETY our progress; a training programme
helps you to notice improvement,
which is motivating in itself.

A good training plan will include
workouts that vary in pace and
distance, so there are fast, slow, short,
and long runs. When you engage in
varied, purposeful training and
progressively higher training loads
over time, your running form, speed,

and fitness improves while
keeping training varied
and engaging.

159

HOW TO TRAIN

YOUR TRAINING GOALS

Before you begin a training programme, first consider what you want to achieve
through training. Whether you are a complete beginner, keen to train for your
first race, or an experienced runner who wants to take their training to the next
level, it is useful to define some goals.

NEW TO RUNNING

If you are new to running or minutes. If your eventual goals fitness (see below). Before starting
returning to it, setting a goal time are ambitious, such as completing a structured training programme
or distance will give you something your first marathon, break them for the first time, you should be
to work toward and measure down into a series of targets, capable of doing short, hard sprints
your progress against. To achieve or into A, B, and C goals to and easy continuous running over
your goal, you will also need to organize your priorities. longer distances. When you can do
attain a minimum level of fitness. both of these workout types, you
DEVELOPING FITNESS can progress towards race-specific
ACHIEVABLE GOALS Even if your ultimate goal is to run training. If you have not run before,
It is important to keep your first a marathon, your first objective the Beginner 5 km walk-run
goals realistic, for example running should be to build up to a minimum programme (see pp.190–191)
continuously for 5 km, or for 30 base of aerobic and anaerobic is a good place to start.  

BUILDING A BASE Aerobic base Race-specific
Before progressing training
to workout types that Practise continuous running
are more race-specific, until you can complete these After you have established a
establish a base level of three workouts per week: base of fitness, you can start
aerobic and anaerobic using a structured training
fitness with easy continuous •• two 3-km runs programme, which will include
running (see p.180) and one 5-km run workouts such as:
sprints (see p.188). The
examples here show Anaerobic base Longer easy continuous
the workouts you should
be able to complete before Practise strides (see p.87) until • runs (see p.180)
starting the Beginner you can comfortably perform
10 km programme this workout 2–3 times per week: Fast continuous runs
(see pp.192–193).
• 4 repetitions of • (see pp.181–183)
160 30-second strides alternated
with 1 minute walk Interval training

FOUNDATION • (see pp.184–184)
FITNESS • Hill training (see p.186)

TRAINING
FORM

TRAINING FOR A RACE ADVANCING
YOUR TRAINING
Once you have chosen a goal race 2–3 weeks prior for shorter races.
distance, set a realistic time frame After this point, you should “taper”, You can advance your training
for reaching it, taking your current or decrease training enough to by increasing the distance or
level of fitness into account. ensure your body is fresh and the intensity of your workouts,
ready to perform on race day. or both.
INCREASING LOAD
When training for a race, your goals PLANNING FOR RECOVERY As you progress, you will find that
are to build volume by increasing Following a race, give your body a you can do the same training but
the overall distance you run, and to period of active recovery by doing with less effort, which is a sign
improve speed by increasing the low-impact cross training (see of improved running economy
intensity of your workouts. p.187) before preparing for another (see p.165) and should result in
race. If you intend to run several improved race performance. Keep
Aim to increase your training races throughout the year, design track of your training (see pp.168–
load by 10–15 per cent per week. a seasonal plan so that you peak 169) and adjust your targets as
The exact amount will depend on for the important races and do not you see improvements, or if your
factors such as your training history overreach. For complete recovery, workouts feel less challenging.
and resilience, so it is important it is also vital to have down periods
to keep monitoring your training during the year, or times when you KEEPING UP MOMENTUM
load (see pp.168–169). Your highest focus on different types of running Training usually follows a step-like
loads should be undertaken or alternative activities altogether. progression. Increasing your
3–4 weeks prior to race day, or training load will take effort at first,
but as you become accustomed
TRAINING VOLUME PHASE OF PROGRAMME (SEE P.177) to it, your body will make physical
This graph shows the training adaptations (see p.159). Maintain
volume per week in the Advanced Introduction Race- your training level at a plateau
Marathon training programme Base- specific until your body has absorbed
(see pp.206–209). As this example building Taper the training load, then increase
shows, there should be periods of Support it once again. 
building and periods of recovery
in every training plan. ADDRESSING WEAKNESSES
Make sure to include all workout
Increasing Recovery Tapering types (see pp.180–186) in your
load week training plan. We tend to avoid
workouts that address our
PERCENTAGE OF PEAK VOLUME (%)100Building weaknesses and are drawn to
40volume those that reveal our strengths.
5090 This becomes a self-fulfilling
6080 prophecy. It is a good idea to work
6070 on your weaknesses early in a
6560 training plan, so that you are not
7050 scrambling to address a limitation
6040 in the weeks before a race.
8030
8020 161
7010
90
900
701
100
100
70
100
100
70
100
100
50
70

30
5 10 15 20 24
ADVANCED MARATHON PROGRAMME (24 WEEKS)

HOW TO TRAIN

ASSESSING YOUR
FITNESS

It is important to assess your fitness at the beginning of a training regimen and
then monitor its improvement as you continue. Fitness is measured by the level
of intensity at which you can exercise, and determines the appropriate level of
workout for you. There are several methods you can use to measure intensity.

Health check MONITORING EXERTION

Get a health check-up if you are new While high-tech equipment can respiratory system are working.
to running or returning to it, especially measure intensity, simply rating The fitter you are, the more
if you have high blood pressure, exertion based on how you feel intensely you can exercise at a low
diabetes, or heart or kidney disease. is proven to be highly effective. rate of perceived exertion (RPE).
Also consult your physician if you You should plan and monitor
have symptoms such as pain in the The subjective effort you perceive intensity on every run to ensure
neck, chest, jaw, or arms; shortness as you exercise is directly related you train at the correct level and
of breath; dizziness or faintness; ankle to how hard your heart and aerobic allow for adequate recovery.
swelling; or pain not relieved by rest.

RATE OF PERCEIVED 10 Maximal effort
EXERTION (RPE) 9 Extremely hard
Use this simple 0–10 8 Very, very hard
scale to rate your effort. 7 Very hard
Although subjective, an
RPE scale is an effective
tool for setting and
monitoring the intensity
of your exercise.

ACTIVITY 6 Harder

5 Hard

4 Somewhat hard

3 Moderate

2 Easy

1 Very, very easy
0
No effort

RPE (RATE OF PERCEIVED EXERTION) SCALE

162

MONITORING YOUR HEART RATE Heart rate calculations

Heart rate increases in a linear resting heart rate (RHR) and your The heart is a muscle that becomes
relationship with increasing maximum heart rate (see right). stronger with training. The lower your
effort, making it a good measure A higher resting heart rate can resting heart rate, the more efficient
of exercise intensity. alert you to overtraining. The chart your heart is, and the fitter you are.
below shows the benefits of Maximum heart rate can help you
Heart rate can indicate fitness if running at different percentages to monitor exertion.
you track it over time. For example, of heart rate reserve. Use the chart CALCULATING YOUR
if your pace at a given heart rate and formula below to calculate a RESTING HEART RATE
increases, it indicates that the pace target heart rate for a workout: for Before you get out of bed in the
is no longer as stressful as it once example, if your heart rate reserve morning, take your pulse. Record
was. However, heart rate can be is 110, resting heart rate is 70, and this for several days to get a reliable
affected by fatigue, heat, terrain, your desired workout intensity is average reading.
and other variables, so use RPE 85 per cent of heart rate reserve,
alongside it during workouts. (110 x 0.85) + 70 gives you a target 6RESTING BEATS
heart rate of 163.5.
HEART RATE IN TRAINING IN 10 SECONDS
During workouts, you can use a (HRR )PERCENTAGE
wrist-worn or chest strap heart rate OF INTENSITY RESTING HEART
monitor to measure “heart rate RHR RATE (RHR)
reserve” (HRR) – this is the range TARGET HEART
available to you for exercise, and RATE CALCULATING YOUR
is the difference between your MAXIMUM HEART RATE
The formula below provides an easy
100 way to calculate your maximum heart
rate. However, to account for your
90 90–100% genetics and fitness level, a treadmill
test (see p.167) is more accurate.
INTENSITY (% OF HEART RATE RESERVE) 80 80–90% Develops
speed and 220 YOUR
70 70–80% Improves increases AGE
anaerobic maximum MAXIMUM HEART
60 Increases capacity performance RATE (MHR)
aerobic
60–70% fitness CALCULATING YOUR
HEART RATE RESERVE
50 Develops To find out your heart rate reserve,
endurance use this simple subraction below.
50–60% Your heart rate reserve may increase
as your fitness improves.
40 Aids recovery and promotes
and improves fat burning MHR RHR
HEART RATE
30 overall health RESERVE (HRR)

20 163

10

0
HEART RATE RESERVE RANGES

Running power MONITORING PACE

You can buy wearable technology The pace of your workout is with a half marathon-pace workout,
that estimates “running power” another measure of intensity, this suggests you need to improve
as a metric of intensity, but these since increasing your speed your endurance.
have limitations. “Power” is used involves increasing your effort.
in cycling to calculate effort by CALCULATING PACES
measuring the mechanical power A training programme prescribes Online calculators can help you
output of the legs. However, workouts at different goal paces, work out your goal paces over
unlike in cycling, the relationship to improve body systems such a range of distances (and are
between mechanical power and as aerobic efficiency and lactate fairly accurate). They work by
metabolic energy consumption clearance. A goal pace is the extrapolating from a recent race
changes with conditions in estimated speed in minutes per km time or goal time you are training
running. For example, as you run or mile you must run to achieve a to achieve, or your average time
uphill, the contribution of elastic goal race time. Paces for longer over a certain distance. During a
energy from tendons decreases; distances are relatively slower than workout, using a GPS device is the
on downhill runs, your muscles for short ones, because you must easiest way to measure your pace,
do less push-off and perform a sustain them for longer. Doing but you can also feel your pace
braking action as you descend. workouts at different paces reveals through effort (see opposite).
Running power meters are not your strengths and weaknesses.
able to measure these changes For example, if you can achieve The chart below shows paces
reliably, because they use a 5-km pace workout but struggle based on sample marathon goal
estimates instead of true times for different runners.
power readings.
Pace calculator
164
IMPROVING ADVANCED ELITE
BEGINNER RUNNER RUNNER RUNNER

MARATHON 04:30:00 03:45:00 03:00:00 WORLD
GOAL TIME 6:24/km 5:20/km 4:16/km RECORD
02:01:39
Marathon 2:53/km
pace

Half marathon 6:05/km 5:04/km 4:03/km 2:44/km
pace
4:53/km 3:58/km 2:45/km
Lactate 5:46/km
4:47/km 3:49/km 2:35/km
threshold pace 4:37/km 3:41/km 2:29/km
4:22/km 3:30/km 2:22/km
10-km pace 5:45/km 4:06/km 3:16/km 2:12/km
3:43/km 2:59/km 2:01/km
5-km pace 5:32/km

3-km pace 5:15/km

1500-m pace 4:55/km

800-m pace 4:28/km

HOW TO TRAIN Assessing Your Fitness

COMPARING RPE, HEART Running economy
RATE, AND PACE
The more economically a runner
Since they all measure effort, you expect regular fluctuations in pace; moves, the less oxygen they use at
can compare rate of perceived if you are ill, fatigued, or stressed, a given speed. A number of variables
exertion (RPE), heart rate, and your workout will feel harder. affect running economy, including
pace to assess your day-to-day genetics, environmental conditions,
and long-term fitness. Fitness will improve your pace weight of clothing and shoes, fitness
at a particular heart rate or RPE levels, and biomechanics. You can
The relationship between RPE, score, or the pace will feel easier modify these last two factors through
heart rate, and pace is relative, and result in a lower heart rate. training, which is why improving your
since one runner’s pace at RPE 4 If a pace feels harder and your fitness and your running form (see
will be different from another’s. By heart rate increases, this can be pp.74–75) helps you to run more
keeping a record of your RPE, a sign of fatigue or overtraining. efficiently at your goal pace.
average heart rate, and average
pace for each workout, you can RPE AND PACE Vertical
learn what effort corresponds to The table shows approximate RPE oscillation
a specific pace, for example what scores for a range of paces. Since (see p.71)
4:00 min/km or your 10-km pace elite runners can run half marathon Limiting your
feels like, and what heart rate range and 10 km paces harder and faster upward “bounce”
these paces fall into. However, than recreational runners, this is improves running
reflected in the equivalent RPE. economy
Step
RPE–pace equivalents frequency
(see p.70)
Increasing
step frequency
(cadence)
reduces vertical
oscillation

RPE DESCRIPTOR PACE/EFFORT Footstrike (see p.72)
0 No effort Sedentary Efficient footstrikes
1 Very, very easy absorb and transfer
2 Easy Walking energy to push off
3 Moderate BIOMECHANICAL VARIABLES
4 Somewhat hard Easy pace
5 Hard 165
6 Harder Marathon pace/half marathon pace (recreational)
7 Very hard Half marathon pace (elite)/lactate threshold
8 Very, very hard pace/10-km pace (recreational)
9 Extremely hard 10-km pace (elite)

10 Maximal effort 5-km pace

3-km pace

1500-m pace

800-m pace
Sprinting/final exertion
at the end of a race

FITNESS TESTS

Conducting fitness tests allows you to establish goals at the beginning
of your training programme, and monitor improvements. To track your
progress, you can repeat these tests, but the best way to measure your gains
is to compete in a race. Lactate threshold (see pp.34–35) and VO2 max
(see p.37) are both good measures of fitness, which you can establish
using one of the following field tests.

Calculating a Determining lactate threshold pace
benchmark LT pace
Your lactate threshold (LT) pace is “comfortably hard” pace that you
Although actual lactate threshold the highest possible speed you can run could sustain for around 1 hour
can vary from day to day, it is useful without causing an accumulation of in race conditions (LT pace is also
to use a benchmark LT pace for blood lactate in your muscles. Training called 1-hour race pace). In order
workouts where you need to run at LT pace raises this threshold, and to train at your LT pace, you need
relative to LT pace, for example your body adapts to perform aerobic to be able to recognize and monitor
15 sec/km slower than LT pace. cell respiration (see pp.34–35), which it so you can track improvements
You can generate an estimated LT clears lactate, at faster paces. over time. Lactate threshold can
pace by entering a recent race result be measured in a laboratory, but
into an online pace calculator (see Lactate threshold pace should another simple way is to use the
p.164), or perform the following stay just within the aerobic range of RPE scale (see p.162).
30-minute time trial. activity, which should feel like a

After a proper warm-up, gradually You should not feel Your lactate threshold pace
increase your pace to a level that is the “burn” of lactate LT pace is an effort level and,
the fastest you can maintain for the as such, it will vary depending
full 30 minutes, then start the accumulation in on the terrain, weather, altitude,
stopwatch. Measure your pace with your muscles, which and how you feel on the day
a GPS device, or run on a treadmill or
a measured track and calculate how occurs well beyond
far you run during the 30 minutes. lactate threshold
Your current LT pace is 30 minutes
divided by your total distance run. RPE 4.3
For example, if you run 8 km in Running at your lactate threshold
30 minutes, your average LT pace should feel comfortably hard. LT
is 3:45 min/km. pace has been shown to correspond
to RPE 4.3.
RPE 4.3
SCALE

Aerobic activity Anaerobic activity
Below LT pace, aerobic cell Above LT pace, anaerobic cell
respiration allows your respiration builds lactate faster
body to clear lactate faster than your body can clear it,
than it accumulates causing hard breathing
RPE AND LACTATE THRESHOLD
Learn to feel when you are running at LT pace.
It is a specific effort level reached by running as
fast as you can without having to breathe hard.
If you are breathing too hard, slow down.

166

HOW TO TRAIN Assessing Your Fitness

The 0–10 RPE scale has a direct and reliable
relationship with the lactate threshold and can
be used to judge LT pace on any run

VO2 max: treadmill test VO2 max: Cooper test

This method to test VO2 max requires you to run on a This test, developed by Dr. Ken Cooper in 1968, offers
treadmill at a constant speed while the slope increases a simple way to measure aerobic fitness. To complete
at 1-minute intervals, until you can no longer keep the it, simply run as far as you can in 12 minutes and use
pace. You will be pushing your body to its limits, so the total distance you have run to calculate your VO2
have an assistant adjust the treadmill slope for you. max score using the formula below (using either the
Use the total time you run to calculate your VO2 max. km or miles formula, as appropriate).

TIME SLOPE 12

MINUTES DEGREES MINUTES

0 00 ( 22.35 )TOTAL 11.29
1 20 DISTANCE 11.29
2 40 IN KM
3 60
4 80
5 100
6 110
7 120
8 130
9 140
10 150
11 160
12 170
13 180
14 190
15 200

(42 ) 2TOTAL OR )TOTAL
TIME RUN
VO2 MAX ( 35.96 DISTANCE
IN MILES

VO2 MAX

PERFORMING THE TEST PERFORMING THE TEST
Set the treadmill to 11.3 km/h (7.02mph) This test should be performed on a flat surface;
and a slope of 0°. Every minute, the assistant a 400-m (440-yard) athletic track is ideal. Set
increases the gradient according to the chart your timer to count down from 12 minutes, run
above. End the test when you cannot continue. as far as possible, and record the total distance.

167

HOW TO TRAIN

TRACKING
YOUR TRAINING

Most runners are good at tracking certain elements of their training, either by
keeping a log or recording their progress using a social media platform. Similarly,
tools such as GPS watches, heart rate monitors, and other wearable devices can
provide a wealth of information. There are various ways to benefit from this data.

WHY GATHER DATA?

Data can give you objective your body is handling the training monitor your training load (see
information about how your body load, and can alert you when you opposite), such as volume and
is responding to training. If you are at risk of overtraining or injury. intensity, and to observe your
collect the right data, it can both body’s response to training
show areas of improvement and DATA TO RECORD through pain and fatigue scores.
reveal which areas of training With the use of wearable devices In addition, record which workout
need more focus. (see box, opposite), you are able to types (see pp.180–186) you do
gather a huge amount of data from each week. Each has different
Collecting data is important for your training. However, more is not benefits, so this will ensure you
monitoring your health as well. It always better – the key is to record are including the right ingredients
can provide information about how the types of data that will help you in your training.

Types of data DISTANCE PAIN FATIGUE
OR TIME SCORE SCORE
RPE, HEART
RATE, AND Monitoring these factors Being attuned to any pain Fatigue is one of the
PACE allows you to measure your will allow you to pick up first warning signs of
volume. Not all miles are on patterns, which may overtraining syndrome.
Recording these factors equal. Some runs are long help to identify an injury Rating how tired you feel
(see pp.162–165) allows and slow, while others are early and aid in diagnosis after each workout (using
you to gauge the intensity, short and fast. A hill run and treatment. If you a simple 0–10 scoring
or effort level, of individual may be shorter in distance have any pain, record its system) allows you to
workouts. Over time, this than a flat run, but take location, its nature (using recognize rising fatigue
data provides information more time. In terms of descriptors such as sharp, levels and helps to assess
about your fitness level, gauging the physical toll achy, tight), and its intensity. if you should include more
especially if you observe of training, recording time A simple scoring system recovery time in your
whether your heart rate is useful, but if training for of 0–10 will give you a training schedule.
or rate of perceived a race, recording distance very clear idea.
exertion (RPE) increases is also important.
or decreases in relation
to a given pace.

168

MONITORING YOUR TRAINING LOAD Using tech to
monitor progress
Training load refers to the sum total measure of stress applied to the body
over time, which depends on the frequency, intensity, duration, and type of A body-worn sensor such as a
activity you do. Monitor your training load by giving each workout a score GPS-enabled wristwatch can be
using the formula below. For example, if you perform hill runs at an effort very convenient for collecting and
rating of RPE 8 for 20 minutes, your training load score for the workout logging multiple metrics. These
is 160. Record one internal and one external load (see below) consistently wearable devices can collect data
in order to aggregate the scores and track load over time. about external training loads (such
as distance, time, and elevation gain)
Internal and INTERNAL and internal loads (such as heart
external loads LOAD rate and breathing rate). Some
devices give real-time feedback,
Training load can be divided into EXternal and many are paired with an online
two types: internal and external. load platform that can be used to track
External training load is an data longitudinally over time.
objective measure of volume, TRAINING LOAD
such as running 10 km in distance Other wearable devices can
or 60 minutes in duration. Internal measure biomechanical variables
training load represents the effort such as cadence, impact, and
you put in to complete the workout, vertical oscillation, which can be
such as an average heart rate useful if you know how to interpret
of 165 or an RPE of 4. the data. However, be cautious about
becoming too reliant on data at the
cost of learning to run by feel.

Observing the changes

Two athletes may respond differently to the same training load, so it is important
to regularly monitor yours. You can use pain and fatigue scores to observe whether
your training load is improving your running or causing strain on your body. The
body responds to the stress of the training load either by getting stronger or by
breaking down, so any increases in load must be appropriate. Doing too much
too soon may cause injury, but doing too little will not bring improvements.

SIGNS OF SIGNS OF
OVERTRAINING IMPROVEMENT

Overtraining syndrome causes a sudden The foremost sign of improvement, and
decline in performance, coordination, or often the most important for many runners,
strength, and fatigue that is not relieved by short is faster race times. Additionally, if your average
rest. Signs include raised heart rate or RPE during heart rate decreases at a given pace, or if your
workouts, elevated resting heart rate, appetite RPE score becomes lower because the pace
changes, weight loss, insomnia, irritability, lack of feels easier to you, it is a sign of improved fitness.
concentration, and depression. It is treated by Similarly, your pace at a given heart rate or RPE
rating becomes faster as you become fitter.
reducing training load significantly, or Other signs include a lower resting heart
complete rest for weeks or months. Prevent
rate, and the ability to manage higher
it by spreading your training throughout weekly training loads.
the year and monitoring your
overall training load. 169

HOW TO TRAIN

TRAINING TIPS

At some point, either in your training or in a race, you will experience the urge
to give up. Whether it is due to the pain in your legs, the doubt in your mind, or
the overwhelming sense of fatigue, overcoming this sensation can be a defining
moment for a runner and one that can make you stronger.

DEALING WITH PAIN

The pain of exertion is part of pain can give them an edge. it because your subconscious
the running experience. It can Training is the best way to achieve brain learns that your body can
take many forms: aching muscles this. Both trained and untrained withstand the stress being placed
deprived of glycogen, joints runners have similar pain on it (see below).
tested by repeated impacts, and thresholds and will experience
running-related ailments ranging pain at the same point, but trained You can also affect pain
from blisters to tummy trouble. runners tend to have a higher consciously by directing attention
pain tolerance and can withstand away from it. Studies have shown
In a race between two runners of this pain for longer. How you feel that distraction techniques, such
seemingly equal physical talent, pain does not alter, but training as listening to fast-paced music,
one runner’s ability to overcome improves your ability to cope with can help push your body further
while your brain is occupied.

The brain’s response VOLUNTARY RESPONSE MOTIVATION STIMULUS
to exertion (CONSCIOUS BRAIN) (EXTERNAL FACTOR)

These diagrams explore theories on The conscious brain wants to stop Emotional motivation, such as a crowd
how the brain decides the body can activity due to perceived exertion, or can cheering you on or sight of the
no longer bear the pain of exertion,
and whether the subconscious or spur the muscles to work harder in finishing line, is registered by your
conscious brain is the primary controller. response to motivation stimulus. conscious brain.
Either way, training experience can
modify the brain’s response. CENTRAL MUSCLE CONTROL
GOVERNOR (PHYSICAL OUTCOME)
PERCEIVED EXERTION (SUBCONSCIOUS The subconscious brain regulates
(CONSCIOUS BRAIN) muscle recruitment to stop exercise
The conscious brain perceives fatigue, BRAIN) before the body fails. However, the
a perception generated by the conscious brain also affects the decision
subconscious brain after it has
evaluated the pain signals. to stop or continue.
CENTRAL GOVERNOR MODEL
PAIN STIMULUS In this theory, a subconscious
(SUBCONSCIOUS BRAIN) “governor” within the central nervous
As you run, nerve signals travel from system generates the perception of
your muscles into the subconscious brain fatigue and discomfort in order to
as pain stimuli, which are evaluated by halt the stress imposed on the body.

the subconscious brain.

170

STAYING MOTIVATED Recovery and burnout

The motivation to train can can help motivate you to train on No athlete can sustain intense
come from a number of different a cold, wet day. One way to motivate training indefinitely, regardless
sources. Learning to identify what yourself is to expect the pain and of ability, experience, or mental
motivates you to run, and to race, fatigue before it arrives and then toughness. You need to build
and reinforcing those motivations embrace it when it does, knowing recovery periods into your training
helps to keep you on track to that pushing through it will only schedule (see pp.174–175) or you
reach your goals. make you stronger for future risk burning out – the effects can
workouts and races. Another more include injury, poor training (leading
A number of factors affect our immediate and practical tool might to poor performance), low mood
motivation. In a race, the cheering be positive self-talk. Studies have and sleep disorders, and illness.
of your family in the crowd or the shown that when things get tough, Proper recovery is important for
anticipation of running a personal telling yourself, “You can do this” or allowing your body time to adapt
best can push you to dig a bit “You can work through the pain” to the training stimulus and get
deeper into your energy reserves. can improve your race performance. stronger, faster, and more efficient.
In training, noticing the objective Recovery does not necessarily mean
signs of improvement and Recognizing when you complete rest. Active recovery,
completing challenging workouts have dug deep enough and given such as light cycling, pool running,
in preparation for your race can your maximum effort is also or swimming is best as it keeps
motivate you to maintain your important, so that you can give your muscles and joints moving,
training load. yourself adequate recovery time but in a way that does not stress
and avoid burnout (see right). your body. That being said, sleep
Visualizing yourself crossing is the most powerful, evidence-
the line and reaching your goal based recovery tool.

MOTIVATION STIMULUS VOLUNTARY RESPONSE MUSCLE CONTROL
(EXTERNAL FACTOR) (CONSCIOUS BRAIN) (PHYSICAL OUTCOME)
The conscious brain regulates muscle
Emotional motivation, such as a crowd Your conscious brain spurs the muscles recruitment, making the decision of
cheering on you or sight of the to work harder in response to motivation whether or not to terminate exercise.

finishing line, is registered by your stimulus, or wants to stop due to
conscious brain. perceived fatigue.

PAIN STIMULUS PERCEIVED PSYCHOLOGICAL-
(SUBCONSCIOUS BRAIN) EXERTION MOTIVATIONAL MODEL
As you run, nerve signals travel from (CONSCIOUS This model proposes that the
your muscles into the brain as pain conscious brain decides when to
stimuli, which are evaluated by the BRAIN) stop running. This happens either
when the effort required matches
conscious brain. the maximal effort the runner is
willing to exert, or when the runner
believes they have exerted maximal
effort and perceives that it is
impossible to continue.

171

NUTRITION protein 4–6 times a day. Lean Fuelling before a run
animal protein is best, but plant
Good nutrition is fundamental sources (such as soya, legumes, Pre-run meals should be high in
to your training. The primary and nuts) are also good. carbohydrates to provide adequate
nutrients to plan around are fuel; pasta, rice, and other starches are
carbohydrates, essential for POST-WORKOUT REFUELLING ideal. After eating, you should allow
building up sufficient energy Following hard training sessions, it 2–3 hours before working out to stop
stores, and proteins, which help is important to eat foods that will you feeling bloated or getting a stitch.
regenerate and repair muscle help your body recover and refuel. For runs longer than 90 minutes, or
tissue after training. Within 2 hours of a workout, aim to when muscle glycogen stores are
consume 1.5g carbohydrate, 0.3g low, you should take on approximately
Glycogen, which your body creates protein, and 0.3g fat per kilogram 30–60g (1–2oz) of carbohydrate per
from carbohydrates, provides your of your body weight. During the hour, to maintain circulating glucose
primary fuel source during running. taper phase of training (see p.177), levels. This can be achieved through
Your carbohydrate intake should when energy expenditure is lower a combination of easily absorbed
therefore calibrate with your and you are trying to optimize body sports drinks, energy gels, or light,
training load (see below). weight before a race, reduce the easily digestible, carbohydrate-rich
carbohydrate quantity to 1g per foods, such as energy bars. It is
It is best to maximize protein kilogram of body weight. important to experiment in training
absorption and use by distributing to find the optimal intake for race day.
your consumption of it through the
day; aim to eat 15–20g (1⁄2–3⁄4 oz) of Fruit
30–45 ml
Changing nutrient needs Fruit (2–3 tbsp) fat

The harder you train, the more calories you will need to fuel
your runs. Depending on the training phase (see p.177), your
daily food intake should be 25–50 per cent carbohydrates
(ideally whole grains), to enable your body to generate
optimal energy stores.

5–15 ml (1–3 tsp) fat 15–30 ml (1–2 tbsp) fat

WHOLE WHOLE GRAINS
GRAINS GRAINS (CARBS)
(CARBS) (CARBS) LEAN VEGETABLES
LEAN PROTEIN
PROTEIN VEGETABLES VEGETABLES
AND FRUIT

LEAN
PROTEIN

EASY TRAINING MODERATE TRAINING HARD TRAINING OR RACE DAY
For light training, for example in an As training increases, for example in In a hard training phase, such as the
introduction or taper phase, your total the base-building or support phases of race-specific phase, carbohydrates should
daily intake of carbohydrates need only training, increase carbohydrate and fat make up half of your daily food intake
be 25 per cent, with fruit and vegetables intake. Additionally, fruit is recommended to allow your muscles to store more
making up the difference. as a good source of carbohydrates. glycogen. This is known as “carb loading”.

172

HOW TO TRAIN Training Tips

HYDRATION drinking to thirst may not replace Sodium levels
all of the fluid lost during exercise
There is no doubt that hydration (it is normal to lose up to 2–3 per Overhydration can be as dangerous
is important when it comes to cent of your body weight during as dehydration. During exercise,
endurance running. It regulates training sessions, or more during we lose sodium through sweating
body temperature through races), it is safer than the danger (known as electrolyte depletion).
sweating, is essential to the of overhydration (see box, right). Drinking excessively during exercise
transport of nutrients, and aids dilutes the already depleted sodium
in releasing energy and removing HYDRATION STRATEGIES levels in your blood. This can lead to
the waste products that are During a workout, responding to sleep disruption, and the potentially
created by energy conversion. internal cues to drink when you are life-threatening condition Exercise
thirsty should be sufficient to keep Associated Hyponatraemia (EAH).
Traditional wisdom had it that you you hydrated. If you sweat heavily Symptoms include headaches,
should drink as much as possible during a run, or if it is a hot day, you fatigue, nausea or vomiting, muscle
prior to exercise. We now know may need to take in more fluids spasms, and seizures.
that you do not need to drink before a workout, but this should
copious amounts of water before be weighed against the discomfort Sports drinks contain electrolytes
a workout in order to stave off of having too much fluid in your and therefore do not deplete the
dehydration. Also untrue is the old stomach while running. sodium levels in your blood in the
belief that thirst cues indicate that same way that drinking water does.
you are already dehydrated. While However, even drinking sports drinks
to excess can dilute sodium levels.

Dehydration

Sweating during exercise will cause a certain
amount of water loss from the body. If too much
water is lost, however, it can affect your core
temperature and energy supply to the muscles.

REDUCED FATIGUE
BLOOD PRESSURE NAUSEA
WEAKNESS
DIZZINESS

WATER LOSS REDUCED LESS OXYGEN-RICH REDUCED REDUCTION IN
THROUGH BLOOD BLOOD CARRIED AEROBIC PERFORMANCE
SWEATING VOLUME TO MUSCLES CAPACITY

THE EFFECTS OF REDUCED ABILITY INCREASED
DEHYDRATION TO REGULATE CORE CORE
This chart shows the process
by which dehydration during TEMPERATURE TEMPERATURE
a workout or race can lead to THROUGH SWEATING
diminished performance.

173

RECOVERY AND REGENERATION

Scheduling recovery time is a vital A few other tools and therapies Proper
part of training. It allows your have shown positive effects on recovery is as
body to renew energy reserves perceived post-exercise muscle important as, if
and cements the physiological soreness: compression garments; not even more
adaptations that your body makes cold-water immersion (immersing important than,
in response to training load. legs in icy water for 10–15 minutes training itself
post-exercise); contrast baths
“Active” recovery with low-impact, (immersing the legs alternately in
low-intensity activities between tubs of warm and cold water for
your main workouts keeps your 20–30 minutes); and cryotherapy
muscles and joints mobile (see (applying cold, such as an ice pack,
below). Massage, practising to muscles). Hyperbaric therapy,
mental resilience, and ensuring electrostimulation, and other trends,
good sleep quality are other key however, have little evidence to
ways to help the body recover. support their usefulness.

Mobility IN THE AFTER
EVENING WAKING UP
After a hard training session, it can be
tempting to stay fairly sedentary until Perform static stretches, such Activate your muscles in the
the next workout. However, keeping as Modified Pigeon, TFL Ball morning by performing
your body mobile while still allowing it Release, and Piriformis Ball
to recover – known as active recovery Release (see pp.90–95) to ease dynamic stretches, such as
– can provide benefits, including an Forward Leg Swing, Side Leg
increase in your body’s ability to clear any tightness or tension in
metabolites such as blood lactate, the hip flexors and Swing, and Calf Stretch
improved muscle function, and glutes. (see pp.78–83).
reduced post-exercise soreness.
On days that are not scheduled AFTER AT
for your key workouts (see p.179), WORK MIDDAY
keep your recovery time active with
cross training (see p.187), “recovery” Carry out any combination of Perform simple mobility drills
runs at an easy pace (see p.180), running drills, such as Running such as ankle circles, knee
or an exercise routine to keep your As, Bs, Cs, Strides, Bounding, circles, and hip circles. These
joints, muscles, and tendons moving are easy to fit into a working
(see right). All of these activities and Carioca (see pp.84–89). day and help to keep you
should be low in impact and intensity These are especially
compared with your key workouts. beneficial if your job moving if you have a
is sedentary. sedentary job.
MOBILITY ROUTINE
You can build exercises
into your daily routine
at different times of day
to keep your body mobile.

174

HOW TO TRAIN Training Tips

Massage Massage also has an effect on the Meditation
nervous system by helping to activate
As your training load increases, you the parasympathetic nervous system Practising meditation can primarily
are likely to feel muscle tightness and (see p.42), which is responsible for benefit runners by aiding relaxation
stiffness in a number of areas of your subduing the stress responses and stress relief. This in turn helps to
body. One way to deal with this is to generated by working out and racing. ensure good-quality sleep, so your
schedule regular massage therapy body can repair efficiently.
during your training. If you are unable to see a
massage therapist regularly, consider In addition, meditation encourages
Massage may help to relax self-massage. There are a number of you to practise mental focus, which
muscle tissue and reduce post- tools available, such as foam rollers can boost willpower and self-
exercise soreness. Although evidence and lacrosse-style therapy balls, discipline when you must motivate
suggests that it does not increase which can be used to target specific yourself to keep up your training
blood flow or help with removal of areas where you feel muscle tension. regimen. It may also help increase
metabolic waste products (both See also the TFL and Piriformis Ball your mental resilience to frustration,
often said to be benefits of massage), Release stretches on pages 92–95. pain, stress, and tough training
the positive psychological effects of days, and bolster you during
massage are consistently reported racing challenges.
in scientific studies. These include
improvements in perceived recovery
and perceived muscle soreness.

Sleep perception, changes in mood, and Sleep hygiene
altered metabolism. Endurance
The quality and quantity of sleep is training has been shown to suppress Proper sleep hygiene can enhance
the most important recovery factor immunity, so good sleep hygiene (see sleep quality and quantity. Try the
for any runner – sleep deprivation can right) is vital to allow the immune following habits and practices:
impact the performance of distance system to recover. If sleep is cut short,
runners more than some other athletes. the body does not have time to repair Keep the bedroom dark, quiet,
Suboptimal sleep affects the immune and consolidate memory. This can
and endocrine systems – impacting result in increased injury risk due to • and cool at 19–21ºC (66–70ºF)
recovery and training adaptation slower reaction times.
– and can also result in impaired Ensure your bed and pillow
cognitive function, increased pain
• are comfortable
Rapid eye Light sleep Deep sleep
movement (REM) Early stages of sleep Cortisol (a stress Avoid backlit screens in the hour
Mental repair occurs consolidate muscle memory hormone) is regulated,
which helps protect • before bedtime
in this stage Deeper sleep glycogen stores
AWAKE Human growth Avoid caffeine later in the day
STAGE OF SLEEP hormone (HGH)
REM SLEEP released for • Go to bed and wake up at the
muscle repair • same time every day
STAGE 1
LIGHT SLEEP 1 23456 7 8 Create a nightly routine that
TIME IN BED (HOURS)
STAGE 2 • starts 30 minutes before bedtime
• to prepare your body for sleep
STAGE 3
DEEP SLEEP Use relaxation or breathing
techniques (see Meditation,
above) if you are anxious or
have difficulty falling asleep.

SLEEP FOR RECOVERY
There are distinct stages of
sleep, and we pass through
each one several times a night.
Each is essential for recovery.

175

HOW TO TRAIN

CHOOSING AND USING
A TRAINING PLAN

What makes a training programme effective is whether it is the right stimulus
for a runner at their current level of fitness and training. There are both beginner
and advanced training programmes included in this book, designed to give you
a structure of key workouts that you can build upon and adapt if you wish.

TYPES OF PROGRAMME

The training programmes in There is no rule that you need to Compared to the beginner
this chapter include beginner continue progressing in distance, programmes, the advanced
programmes for 5 km, 10 km, however. Many runners prefer to training programmes include more
half marathon, and marathon, stick to shorter distances and work overall volume and intensity as well
as well as advanced programmes on improving their finishing time. as more variety and complexity
for 10 km, half marathon, That said, if your body is able to of workouts. In order to build up
and marathon. absorb the training load for each to a higher level of fitness over
successive distance level, it can the course of the programmes,
BEGINNER PROGRAMMES be satisfying to continue. Over they progress over 24 weeks
If you have not run before, have not their 12-week time frames, the rather than just 12 weeks. This
run for long time, or are returning beginner programmes primarily longer time period allows for an
to training after injury, you can focus on your ability to complete introduction phase (see opposite)
start with the Beginner 5 km the target distance. within these programmes, and
programme. This is designed in there is time to emphasize
a walk-run format to gradually build ADVANCED PROGRAMMES particular goals in each phase,
up the length of time you can run The advanced programmes are with shifts in the types of workout
continuously. Once you have suitable for those who have being performed.
graduated from completing your already completed a race at the
first 5 km run, you may choose to goal distance and are looking to
work toward longer distances. improve their finishing time.

PROGRAMME PROGRESSION BEGINNER BEGINNER BEGINNER HALF BEGINNER
Each of the 12-week beginner 5 KM 10 KM MARATHON MARATHON
programmes (5 km, 10 km, half PROGRAMME PROGRAMME
marathon, and marathon) progress PROGRAMME PROGRAMME WEEKS 25–36 WEEKS 37–48
from where the previous programme WEEKS 1–12 WEEKS 13–24 (see pp.204–205)
finished. It is possible to follow these (see pp.192–193) (see pp.198–199)
4 programmes through from a starting (see pp.190–191)
point of no running to completing a
marathon within 48 weeks.

176

TRAINING PHASES INTRODUCTION PHASE

The training programmes in this book are divided Start with an introduction phase if you have just
into phases. The phases gradually shift from a focus completed a hard race or training period (this phase
on developing general aerobic and anaerobic fitness appears in advanced programmes only). The aim of
toward workouts that are specific for your target this phase is to refresh you physically and mentally,
event. The cycle here shows the typical number of before rebuilding your general running volume to a
weeks spent in each phase in a 24-week programme. level that allows for more focussed training to begin.
The programmes allocate 3 weeks to this phase, but
TAPER START KS it can be extended by weeks, months, or even a rest
WEE from running, depending on your level of fatigue.
At the end of the race-specific 3
phase is the taper before your BASE-BUILDING PHASE
race. You cannot perform at your 2–3 24
best when your level of training 6 For both beginners and advanced
fatigue is at its highest, even WEEK runners, the focussed training
though your fitness may be at its PLAN begins in this phase. The goal is
peak. On the flip side, you cannot to increase your aerobic volume,
perform your best if your fitness gradually introduce intensity, and
has dropped too far. The art of improve running skills such as
the taper is therefore to perform
workouts that allow you to arrive at 6 form, strength, power, cadence,
the start line as fresh as possible and sprinting ability. This is the
while simultaneously offering best phase to work on your
enough volume and intensity individual weaknesses, whether
to maintain your fitness. that is speed, strength, or
endurance. Regardless of the end
distance being targeted, the goal

6 of this phase is to become a fitter,
faster, and stronger overall runner.

RACE-SPECIFIC PHASE SUPPORT PHASE

This is the phase that focusses on the specific The main goal of this phase is to
demands of your target race with peak workouts prepare you for the race-specific phase
and long runs. Your capacity to run both fast and to come. The support phase builds
long should now be developed and the emphasis upon the general fitness established
is on making your goal race pace feel as efficient as in the previous phase, and begins to
possible. The workouts mainly target the dominant focus on workouts that support the
energy system that will be utilized during your target race distance and pace that you are
race. In the advanced programmes, you will have training toward. There are workouts
reached peak volume (see p.188) in the support faster than your goal race pace,
phase and adapted to it, leaving you with more designed to make your goal race pace
energy to put into the workouts. feel more comfortable by comparison.
There are also slower workouts that
help build your endurance and your
ability to sustain your goal race pace
over the target distance.

177

TRAINING WELL-ROUNDED PROGRESSIVE
PRINCIPLES FITNESS ADAPTATION

These principles should inform the Focus on improving overall general Gradually introduce different
structure of a successful training fitness with anaerobic and form- training stimuli to promote physical
plan. They are proven effective for
all runners, from recreational to training workouts as well as aerobic adaptations by changing the
elite, and understanding them will running fitness, to become a more volume, intensity, or frequency
help you get the most from your
training programme and workouts. well-rounded runner. of workouts.

INCREASE INCREASE OPTIMIZE
INTENSITY VOLUME TRAINING LOAD

Make workouts harder in one of four Progressively increase the volume of Your training load should increase
ways: increasing the pace; increasing running to a predetermined peak over at a rate that your body can absorb
the distance or duration of a run at a the course of a training programme, and benefit from. Monitor for signs

given pace; increasing the ratio of with some weeks decreasing in of overtraining (see pp.168–169)
fast to slower running; or running volume to allow your body to and adjust if needed.
absorb the training load.
recovery sections faster.

WORKOUT TYPES Depletion training

Performing a variety of workout In addition, there are form-focussed This type of training involves
types will help make you a well- interval workouts that help improve running in a glycogen-depleted state
rounded runner, as well as help your running form (see p.188). in order to improve the body’s ability
you become stronger and fitter. to metabolize fat. This is useful for
INDIVIDUALIZATION race events that last longer than
The workouts in the programmes Due to the range of types, you may 90 minutes (the average length of
range from short sprints to longer find some workouts more difficult time that muscle glycogen provide
aerobic-based running. Four main than others. If a pattern emerges, you with fuel while running).
categories of workout are you may identify that you are an
described: easy continuous running; endurance-based runner rather The easiest way to achieve
fast continuous running; interval than a speed-based runner, or vice this glycogen-depleted state is to
training; and hill training (see versa. The training programmes schedule your run before breakfast
pp.180–186). This is one system of should not be seen as set in stone (ensuring at least 10 hours fasting
categorizing workouts – you may – if you identify a weakness early overnight). After a depletion run, it is
come across others. Each of these in your training cycle, you can shift important to replenish muscles with
workout types provides different the emphasis of your training by a high-carbohydrate recovery meal.
benefits in terms of increasing choosing workout types that
endurance, speed, and strength. address your weakness. Depletion training is stressful and
should be undertaken with caution.
Introduce it early in the training cycle
and begin with just one session per
week; you can add more as your
body adapts. Reduce or omit these
runs completely in the taper period.

178

HOW TO TRAIN Choosing and Using a Training Plan

PLANNING YOUR TRAINING KEY

The programmes in this book Performing the three key workouts Short run
show three key workouts per each week will serve you well, but Medium run
week: two shorter, more intense if you want to train more often than Long run
workouts, and one longer run. three days a week and add to the Progression run
key workouts in your schedule, Pace-change run
These key workouts should be the bear in mind that it is easier to Anaerobic
most stressful training stimuli of recover from multiple short runs capacity training
your week. Only three are scheduled than from a smaller number of long
per week to allow at least one runs. Compared to the longest run Hill run
recovery day between each key of the week, your second-longest
workout. Depending on your level run should be no more than half
of experience, fitness, and available its distance or duration, and any
time, a recovery day could involve remaining runs should not be
full rest, cross training (see p.187), more than one-third.
or easy continuous running (see
p.180). However, keep in mind that STRUCTURING YOUR WEEK
any recovery day activity should be The examples below show how to fit
easy enough that you feel ready extra sessions in between key workouts,
to run the distance and effort if you choose. It is best to stick to easy
prescribed in your next key workout. continuous runs and cross training.

BEGINNER RUNNER

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

6 SUPPORT 18 min Full rest day 12 min 3 km Full rest day 6 km Full rest day
+ strength training
Active recovery

Phase Key workout 1 Key workout 2 Additional training Key workout 3
Week Develops lactate Develops speed Extra run and strength Long run develops
clearance training scheduled two endurance
days before long run
SATURDAY SUNDAY
ADVANCED RUNNER

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

17 RACE-SPECIFIC 13 min 12 km 8 km 15 km 8 km 24 km 8 km
Active recovery or cross training + strength training or cross training or cross training
Active recovery Active recovery Active recovery
30 min

Phase Key workout 1 Additional easy runs Key workout 2 Key workout 3
Week Develops muscle power Half the distance of the Develops pacing ability. Strength Long run with added
(hill run) and lactate long run; other easy runs training added to key workout so pace changes develops
clearance (pace-change) are one-third the distance that easy days remain easy endurance

179

HOW TO TRAIN EASY CONTINUOUS
RUNNING
••••What to record
Distance This type of training is performed at the lowest effort level
Duration of all workout types, and makes up the bulk of training volume
Average pace for distance runners. Depending on distance or duration, easy
RPE score. continuous runs are classified in this book as “short”, “medium”,
The subjective effort of these runs or “long”, which are definitions relative to your experience.
should be the focus more than the
pace. Make sure they are “easy”.

DISTANCE AND RECOVERY RUNS

The purpose of easy continuous and, in the case of long runs, adequate recovery before your next
running is to build a strong gives you confidence that you workout, so it is helpful to set a pace
aerobic base without placing can complete the distance of or effort limit (for example, no higher
too much extra load on top the target event. than 70 per cent of heart rate
of the more intense workouts reserve) to ensure they remain easy.
in a training programme. HOW TO DO IT
These runs are done at “easy At the start of a programme, the
BENEFITS pace”, which means they should long run should build up to a set
The cumulative volume of easy be run as slowly as needed to distance. Once this is achieved,
continuous running improves maintain good form and relaxation you can increase the training load
endurance; increases capillaries throughout the session. They with pace variations (making them
and mitochondria (see pp.34–35); should also help you achieve fast continuous runs) or increase
the distance without intensity.

Types and SHORT RUNS MEDIUM RUNS LONG RUNS
frequency Compared to the longest run These runs are between This is the longest run of the
in your training plan, short one-third and half the distance week. It can be defined as
These three types of easy runs are usually one-third the or duration of the longest run any run that is 50 per cent of
continuous running workouts distance or duration (or less). in your training plan. the distance or duration of the
are described in terms of longest run in your training
relative distance or duration Short runs are typically These runs can be done plan, or more.
– bear in mind that as you scheduled in between more once a week in addition to the
progress, what was once challenging efforts, either weekly long run. Follow with Include one long run per
a “long” run may become a to begin or finish a workout, at least one day of rest or a week, particularly during the
medium run. How frequently or on a recovery day for recovery run (see short runs). base-building phase. Later
you do these three types of advanced runners (which is This “extra” run is particularly in the programme, long runs
easy continuous running will termed a “recovery run”). useful for marathoners, as it can evolve into fast continuous
depend on your level of Short runs may also be a helps increase aerobic volume, runs by including pace
experience, training phase, workout in their own right especially if you run only variations, especially for half
and distance target. Some in a light training week. 3–4 times a week. marathoners and marathoners.
elite runners perform one
easy continuous run a day.

180

••••••What to record FAST CONTINUOUS
Distance RUNNING
Duration
Average pace of fast sections These runs are done faster than easy pace, but not so fast
Average pace of slower sections or sustained that you need to stop or walk to recover. Therefore,
Average pace of overall run there is an element of control to this type of training. The three
RPE score. basic types of fast continuous runs are tempo runs, progression
For each of the three types of fast runs, and pace-change runs.
continuous runs, it is useful to track
your pace and overall training load.

TEMPO RUNS

Tempo runs are even-paced tempo runs. They also increase Example
runs, typically run at speeds aerobic capacity and the rate of
from lactate threshold pace lactate clearance. The examples below show the typical
at the faster end to a little distance or duration for tempo runs at
under marathon pace at the HOW TO DO IT the following efforts and paces.
slower end (see box). Tempo Complete these runs at an even
runs are sometimes preceded pace or effort for the whole run. LACTATE THRESHOLD
or followed by a short, easy run The first tempo runs in your Run at or faster than your lactate
for warm-up or recovery. programme may be slower than threshold pace (see pp.166–167)
goal pace (the speed you are for 20–40 minutes.
BENEFITS trying to achieve) so that you can
These workouts teach you how start at a manageable effort level 20–40 min @ LT
to run at a constant, sustainable and pace. This is known as “date
pace or effort over a set distance pace” – the pace you can sustain HALF MARATHON PACE
or duration. Besides racing, no at the current date. As your fitness Run at half marathon goal pace for
other workouts develop an improves, the pace of the tempo 8–15 km.
awareness of pace as well as runs can progress to goal pace.
8–15 km @ HMP
Effort-based and distance-based paces
MARATHON PACE
On average, lactate threshold (LT) pace distance. Similarly, half marathon pace Run at marathon goal pace for
correlates to the pace you can maintain is usually faster than marathon pace, 12–24 km.
for 1 hour in a competition. This is why because it is a shorter event. Your
LT pace is sometimes called 1-hour training programme will contain 12–24 km @ MP
race pace. Since marathons and half various distance-based paces (not
marathons (for most runners except just the goal pace for your target event)
elite) take much longer than an hour to so that you run relatively slower or faster,
complete, marathon and half marathon as appropriate for the workout. (See
paces are slower than LT pace, so that pp.164–167 for how to calculate paces
they can be sustained over a longer for training purposes.)

181

PROGRESSION RUNS

These runs increase in pace or a higher percentage of muscle the muscles and aerobic system.
effort incrementally over the fibres, accelerating turnover by The duration or distance of a
course of the run. For example, engaging first the slow-twitch progression run tends to be split
a 30-minute run can increase in muscles fibres, then the fast-twitch into 2–5 segments; these are
pace every 6 minutes. fibres (see p.19) in the later stages assigned paces that increase
of the run. by 3–10 sec/km per segment.
BENEFITS The overall average pace is as
Progression runs teach you how HOW TO DO IT important as that of the individual
to feel your pace and increase These runs are typically performed segments, so the first progression
it, even when you are tired. at a slower average pace compared runs in your programme can be
Physiologically, these workouts to an equivalent tempo run, due to relatively easy overall and become
increase the oxygen uptake in the demands of acceleration on faster as your fitness improves.

Examples

The examples below show the typical pace or effort for runs of the following durations and distances.

30-MINUTE PROGRESSION 15-KM PROGRESSION 24-KM PROGRESSION
Run 5 segments of 6 minutes each, Run 5 segments of 3 km each, averaging Run 4 segments of 6 km each, averaging
averaging 5–10 sec/km slower than your 10 sec/km slower than your half marathon 10 sec/km slower than your marathon
lactate threshold (LT) pace (see p.166). goal pace. goal pace.

This example starts at 15 sec/km slower This example starts at 30 sec/km slower This example starts at 25 sec/km slower
than LT pace and ends at 5 sec/km faster than half marathon pace and ends at 10 sec/km than marathon pace and ends at 5 sec/km
than LT pace. faster than half marathon pace. faster than marathon pace.

5 x 6-min runs 5 x 3-km runs 4 x 6-km runs
@ 15 sec < LT @ 30 sec < HMP @ 25 sec < MP
+ @ 10 sec < LT + @ 20 sec < HMP + @ 15 sec < MP
+ @ 5 sec < LT + @ 10 sec < HMP + @ 5 sec < MP
+ @ 5 sec > MP
+ @ LT + @ HMP
+ @ 5 sec > LT + @ 10 sec > HMP

Frequency 5 KM GOAL DISTANCE 10 KM GOAL DISTANCE
When your target distance is 5 km, a good For this target distance, you will benefit
Fast continuous runs can be performed guide is to include fast continuous runs up from including tempo, progression, or
up to three times per week, depending on to twice a week during the base-building pace-change runs up to twice a week.
your level of experience, training phase, phase, once a week during the support These fast continuous runs can be done
and goal distance. During the base- phase, and once every 2 weeks during throughout the base-building, support,
building phase (see p.177), a short and a the race-specific phase. and race-specific phases.
long easy continuous run can evolve into
a tempo, progression, or pace-change
run. In later phases, race preparation will
determine the number of these workouts
needed per week.

182

HOW TO TRAIN Fast Continuous Running

PACE-CHANGE RUNS

As the name suggests, pace- than lactate threshold, causing fitness improves, you can increase
change runs involve alternating lactate to build up, the slow-twitch the volume or the pace of the fast
between slower and faster paces muscles that are activated in the sections, the volume of the overall
during a continuous run. They slower sections clear the lactate run, or the pace of the slower
can be done over any distance or accumulation. This improves your “recovery” sections. Being able to
duration, and the pace variations muscles’ ability to use lactate as fuel. keep the pace of the recoveries
can be structured or spontaneous. close to the fast pace, or to
  decrease their duration, indicates
BENEFITS that your muscles have improved
These runs teach the body to run HOW TO DO IT their ability to clear lactate.
fast without complete recovery. If
the fast sections are run faster When you begin pace-change
runs, there may be only 5–10
minutes of fast running within
your continuous run. As your

Examples

The examples below show typical workouts from a range of training programmes.

LACTATE THRESHOLD (LT) PACE HALF MARATHON-SPECIFIC FARTLEK
Run for 30 minutes, alternating 3 minutes Run for 16 km, alternating 3 km at half marathon Meaning “speed play” in Swedish, fartlek
at 10 sec/km faster than LT with 2 minutes pace with 1 km at 30 sec/km slower than half runs are less structured than other pace-
at 15 sec/km slower than LT. marathon pace. change runs, with the pace variations done
spontaneously as you run.
30 min 16 km
3 min @ 10 sec > LT with 3 km @ HMP with A typical fartlek run might last for
2 min @ 15 sec < LT 1 km @ 30 sec < HMP 45 minutes, alternating between hard fast
10 KM GOAL-SPECIFIC MARATHON-SPECIFIC sections that last 15 seconds to 3 minutes
Run for 9 km, alternating 2 km at 10-km goal Run for 24 km, alternating 5 km at marathon and easy recovery sections. The recoveries
pace with 1 km at 30 sec/km slower than goal pace with 1 km at 20–30 sec/km slower should last 1–2 times the duration of the
10-km goal pace. than marathon goal pace. fast sections.

9 km 24 km
2 km @ 10km with 5 km @ MP with
1 km @ 30 sec < 10km 1 km @ 20–30 sec < MP

HALF MARATHON GOAL DISTANCE MARATHON GOAL DISTANCE
When you are training for a half marathon, Do fast continuous runs up to twice a week
a good rule of thumb is to include fast during base-building, and up to three times
continuous runs up to twice a week during a week in later phases. To improve speed,
the base-building and support phases. You reduce these workouts in the support
can increase this to up to three times a week phase and focus on VO2 max training
during the race-specific phase. (see p.184). If your 5 km and 10 km race
times are fast, focus on fast continuous
running to improve your running economy
and ability to clear lactate.

183

HOW TO TRAIN INTERVAL
TRAINING
What to record
Also known as repetition training, interval training involves
RPE score for each repetition alternating periods of fast running with periods of recovery.
The fast sections are intense, and the recoveries are light. It is
• Average time or pace of each performed at various intensity levels, but anaerobic capacity
• repetition and VO2 max are most important for distance runners.

Individual time or pace for each

• repetition. Note whether the paces
were consistent or whether the
pace increased or slowed down
throughout the workout.
The focus of interval training is the
intensity of the fast sections, so keep
track of the repetitions.

VO2 MAX TRAINING

The intensity of these workouts distances, and helps marathoners Example
is lower than anaerobic capacity who are slower over short distances
interval training (see opposite) and are plateauing at their marathon This shows repetitions for 3-km pace,
but higher than lactate threshold. pace. Marathoners with fast 5-km but 5-km pace is also common.
Long fast sections alternate with and 10-km race times will be better 3-KM PACE REPETITIONS
relatively short recovery periods, served with training that is closer to In this example, 4800 m is divided into
which are of equal or half the lactate threshold. 6 repetitions. Each recovery is equal in
duration of the fast sections. duration to each fast run (shown by
HOW TO DO IT 1 circle). If you average 2.5 minutes
BENEFITS The intensity of these workouts per run, each recovery would be
VO2 max training improves the typically correlates with RPE 6–7, 2.5 minutes of walking.
heart’s ability to pump a high blood a heart rate reserve of 91–94 per
volume, and the muscles’ ability cent, or 3-km to 5-km race pace. 800 m @ 3km
to absorb more oxygen, thereby The hard sections last between + walk
increasing your VO2 max. It improves 20–2000 m (or 30 seconds to x6
speed over 5-km and 10-km 6 minutes in duration).

Frequency 5 KM GOAL DISTANCE 10 KM GOAL DISTANCE
Anaerobic capacity Perform 10–30-second Anaerobic capacity Perform 10–30-second
As a general rule, you should not effort-based reps once a week during the effort-based reps once a week during the
begin sustained anaerobic capacity base-building phase. During the support base-building phase. During the support
or VO2 max workouts until the support phase, do longer reps every second week. phase, switch to 1500-m pace reps every
phase (see p.177), after you have laid second week.
a foundation of strength and good VO2 max During the support phase, perform
running mechanics in the base- 3-km pace reps every second week. As you VO2 max During the support phase, perform
building phase. Performing longer hill prepare for your race in the race-specific reps at 3-km pace or 5-km pace every
repeats (see p.186) of 30 seconds to phase, perform reps at 3-km pace or second week. As you prepare for your race
4 minutes will help in this respect. 5-km pace (or both) every week. in the 10-km race-specific phase, perform
How frequently you should include reps at 5-km pace every second week.
interval training in your regime
depends on your goal distance.

184

Intensity and recovery ability of your muscles to clear lactate.
Interval training should be done on
Interval training and pace-change runs an even, level surface to allow you to
(see p.183) both alternate fast running maximize your pace during the workout.
with slower recoveries. However, interval
training is focused on the intensity of the The two types of interval training
fast sections, while in pace-change runs, recommended for distance runners –
the pace of the recovery sections is anaerobic capacity training and VO2 max
equally important. training – are both anaerobic workouts,
during which lactate builds up in the
The rest periods in interval training muscles (see pp.34–35). Therefore, the
are much slower than in pace-change recoveries need to be performed slowly
runs, allowing your muscles to recover at enough to clear the lactate in preparation
a faster rate. This permits you to do a high for the next high-intensity section.
volume of fast, intense running within a
shorter space of time, which improves the

ANAEROBIC CAPACITY TRAINING

This type of interval training is distances, so it benefits 5-km and Example
performed at a level of intensity 10-km goal distances most. For half
that results in very high levels marathon and marathon training, This shows intervals for 800-m pace,
of lactate in the muscles. Short hill reps at 100 per cent intensity but 1500-m pace is also common.
fast sections are interspersed (see p.186) may be more beneficial. 800-M PACE REPETITIONS
with longer recovery periods, In this example, 1600 m is divided into
lasting 2–4 times the duration HOW TO DO IT 4 repetitions. Each recovery is 4 times
of the fast sections. Perform the fast sections at the the duration of each fast run (shown
fastest pace you can maintain by 4 circles). If you average 1 minute
BENEFITS without slowing down as the per run, each recovery would be
This workout helps increase the workout progresses. This will result 4 minutes of walking.
amount of energy produced by in a heart rate value close to 100
the anaerobic energy system. The per cent by the end of the workout 400 m @ 800m
high effort involved in anaerobic and an RPE of 8–9. (Only flat-out + walk
capacity training has a direct effect sprinting and the final burst in a
on improving speed over shorter race have a higher RPE score). x4

HALF MARATHON GOAL DISTANCE MARATHON GOAL DISTANCE
Anaerobic capacity Perform short Anaerobic capacity Perform 10–30-second
10–30-second effort-based reps once a week reps once a week during base-building.
during base-building. You do not need longer Do not do longer reps unless you are racing
reps unless doing a 5-km or 10-km race in 5 km or 10 km while marathon training, but
the same cycle. If so, discontinue them by end them by marathon race-specific phase.
the marathon race-specific phase.
VO2 max To improve speed over 5 km and
VO2 max In the support phase only, perform 10 km, perform reps at 3-km pace and 5-km
reps at 5-km pace every second week. Add pace every second week. Those racing 5 km
in reps at 3-km pace if you are competing in or 10 km while marathon training, perform
a 5-km or 10-km race during the course of VO2 max intervals in the support phase, but
the training cycle. end them by marathon race-specific phase.

185

HOW TO TRAIN HILL
TRAINING
What to record
You can perform hill training either by running up and down
Average pace of repetitions a gradient or over rolling terrain. It can be done at any effort
and duration. You can perform intervals, fast continuous runs,
• Heart rate for each uphill run and even long runs on hills. Unless you only race on the flat,
• RPE score for each uphill run hill training is a must to prepare you fully for your target event.
• Pace for each uphill run. Note
• whether they were consistent

or if they increased or decreased
throughout the session.
As long as you use the same hill,
monitoring pace helps to track
improvement. Record your heart
rate and RPE to gauge effort.

HILL RUNS

The increased effort required to increased muscular power. It form (see pp.74–75). Emphasizing
by hill training improves aerobic strengthens muscles around the tall posture, a slight forward lean,
and muscular conditioning, race knee, as uphill running works the a high cadence, and striking the
preparation, and running form. calves, hamstrings, and glutes, ground beneath your centre of
while downhill running puts more mass helps you overcome ground
BENEFITS emphasis on the quadriceps. Hill resistance as you run uphill while
Hill training engages a high training is a great way to improve also decreasing impact forces as
percentage of muscle fibres, leading the elements of good running you run downhill. Performing

Examples

These examples show the typical duration of repetitions and recoveries for hill workouts of different
intensities. Use these examples as a guide if you wish to convert a workout from level to hilly terrain.

UPHILL DOWNHILL HILLS AT HILLS AT HILLS AT
SPRINTS SPRINTS ANAEROBIC VO2 MAX LACTATE
CAPACITY THRESHOLD

8–15-sec run @ 100i 15–30-sec run + 15-sec–2-min 30-sec–6-min 1–8-min run @ LT
+ 2-min walk 45 sec–2-min walk run @ AC + run @ VO2 + + 1–12-min walk
x 4–10 45-sec–6-min jog 1–12-min jog
3–10 min 3–16 min 20–40 min
Sprint uphill at 100 per 9–36 min
cent intensity (RPE 10) This workout is good Perform 15-second to Perform 1–8-minute
for 4–10 repetitions for improving running 2-minute runs uphill Perform 30-second runs uphill for a total
lasting 8–15 seconds form. Perform for a total of 3–16 to 6-minute runs uphill of 20–40 minutes.
each, with full recovery 15–30-second runs minutes. Downhill for a total of 9–36 Downhill recoveries
(typically 2 minutes downhill for a total of recoveries should last minutes. Downhill should ideally be of
or more walking) 3–10 minutes. Uphill 3 times the duration recoveries should equal duration, which
between each sprint. recoveries should last of the uphill run. last twice the duration is very challenging,
Ideal incline: 10–20% 3–4 times the duration Ideal incline: 5–10% of the uphill run. but helps improve
of the downhill run. Ideal incline: 5–10% lactate clearance.
Ideal incline: 3–8% Ideal incline: 3–6%

186

Frequency CROSS
TRAINING
For most runners, the extra intensity
and workload of hill runs will mean Any sport or exercise that you do in addition to running is
replacing another key workout. known as cross training. Engaging in other forms of exercise
is an effective way to perform “active recovery”, which gives
HILL RUNS your body a break from the toll of running while still maintaining
As hard workouts, hill runs should fitness and adding variety to your training programme.
count among your three key weekly
workouts (see p.179), so you would
not generally perform them more
than three times a week. However,
if you do run between key workout
days, keep any extra hill runs very
easy. If you are training for a hilly
event, consider converting more
of your workouts to hill training.

vigorous, short hill sprints can also Cross training enables you to example, pool running is great when
increase heart stroke volume (the maintain aerobic fitness while impact is the main concern; cycling
amount of blood pumped by the reducing the stress of impact on or using a cross-trainer machine are
heart in a single contraction). your joints, muscles, and tendons. other good options.
This is useful for recovery days,
HOW TO DO IT and for rehabilitation if you are Try to mirror what you would
returning to training after injury. be doing in running. For example,
Find a hill of the right incline and replace long, slow runs with long,
distance for your workout. If the VARIETY AND RECOVERY slow pool runs or bike rides. For
hill is not long enough, decrease interval sessions, take a distance-
the duration of the uphill sections In older athletes, or those with based session (e.g. 6 x 800 m)
and increase the number of reps. musculoskeletal conditions, cross and convert it to time (e.g. 6 x 3
If you do not have access to a hill training helps to reduce the impact minutes) then aim for the same
or an inclined treadmill, you can on the body while maintaining intensity as the distance-based
increase the resistance of the training load. In younger runners, session in the pool or on the bike
workout by running on a soft maintaining variety is important to or the cross-trainer. This will
surface, such as sand or grass. reduce injury risk and burnout. afford you many of the same
Paces are difficult to translate cardiovascular benefits as running.
from flat to hilly terrain, so these Multidirectional activities, such
workouts are best done by effort as football and basketball, build HOW OFTEN SHOULD
(perhaps assisted by a heart rate strength and flexibility in multiple I CROSS TRAIN?
monitor) rather than pace. For planes, and help prevent overuse Some runners need a break
any given workout, run at the best injuries by adding variation to from the impact of running,
effort you can maintain without the repetitive motion of running. while others enjoy a change in
having to slow down as the session However, take care not to incur routine, so the frequency of cross
progresses. At the end you should injuries through cross training. training should be specific to your
feel as though you could give Strength training (see pp.96–155) individual needs. In general, is it
10 per cent more if you had to. also helps prevent injury while best to perform cross training on
improving performance. recovery days when you do not
have a key workout scheduled.
 
187
RETURNING FROM INJURY

Choose types of cross training
that address your needs without
aggravating your injury. For

HOW TO TRAIN

THE TRAINING
PROGRAMMES

The programmes in this book each recommend three key workouts per week.
Symbols are used to denote each workout type, as well as details of distance or
duration, pace or effort, duration of recovery sections, and number of repetitions.
Each programme also includes a graph showing training volume.

THE WORKOUTS pacing. Shorter, more intense dynamic warm-up routine should
workouts are often comprised of consist of dynamic stretches (see
All the programmes (except speedwork in the form of interval pp.78–83), form drills (see pp.84–86
for the Beginner 5 km walk-run training, and hill training, which and p.89), and relaxed sprinting
programme) include workouts helps improve muscular and or “strides” (see p.87).
from each of the four broad aerobic conditioning.
categories described on pp.180– STRIDES, SPRINTS,
186. In this way, all the key areas DYNAMIC WARM-UPS
of fitness are targeted. Some programmes prescribe AND ACCELERATIONS
a dynamic warm-up, which is a While these are all types of short
Longer workouts are usually easy full sequence of fluid motions that interval training, their purpose is
continuous runs to develop your is beneficial for muscle activation neurological and mechanical, like
endurance, or fast continuous and injury prevention. A complete form drills. Strides are short, fast
runs, which improve aerobic runs that should be relaxed and
capacity, lactate clearance, and performed with good form. Sprints
should be high cadence, focussing
Training volume Weeks are Peak on a high stride rate rather than
coloured volume a long stride length. Perform
These graphs show each programme’s by phase week accelerations on the flat; each run
training volume, which is measured in should gradually increase in speed
kilometres per week. Some programmes PEAK VOLUME (%)10060 to reach 100 per cent intensity.
suggest that your exercise level should 90 65
be at 60 per cent of the peak week 80 70 ACTIVATION SESSIONS
before you begin. For example, if the 70 These sessions are designed
peak volume is 100 km per week, you 60 60 to activate your muscles 1–2 days
should be able to run 60 km per week. 50 80 before a long run, hard workout,
40 or race. The exercises used
If you are doing more training than 30 70 stimulate a large percentage of
the three key workouts listed, use the 20 90 muscle fibres, which helps dispel
graph’s volume percentages to scale 10 sluggishness, but are short enough
your training, and progress gradually. 70 not to induce significant fatigue.
0 100
GRADUAL INCREASES 1 2 3 4 5 6 7 8 9 10 11 12
Each programme increases in 90
volume and intensity gradually WEEK NUMBER 70
to help you avoid overtraining.
30

188

EFFORT AND PACES Non-distance paces

For each of the workouts in the your current running ability. It is As well as distance-based paces,
programmes, there are effort or easiest to follow the workouts with the following effort-based paces are
pace suggestions. Training at a the aid of a GPS monitor that can used regularly in the programmes.
range of paces broadens your measure your pace during a run.
running skills, and improves fitness Easy pace should be easy enough
at the same time. However, bear in mind that the to achieve recovery. A good guide is
suggested paces are targets only to set a limit of 70 per cent heart rate
The suggested paces are often – maintaining good form and reserve (see p.163) or to run at least
based on a goal distance, so to relaxation should be the priority. 20 per cent slower than your lactate
use the programmes, you will need If you overreach to achieve a goal threshold (LT) pace (see p.166). To
to work out your goal paces for pace, you will not absorb the calculate this, convert your LT pace
various distances. An online pace training load as effectively as you to seconds and then multiply by 1.2.
calculator can be used to generate would have if you had run at a
relatively accurate paces based on controlled effort. Make it your aim Steady pace is an instruction for
a personal best time in a race, or to finish each workout feeling like the recovery sections of pace-change
on a realistic target time based on you could run 10 per cent further runs. A steady pace recovery section
at the same pace if you had to. is performed as close as possible to
the pace of the fast section (ideally
less than 30 sec/km slower than
the preceding fast section).

KEY TO WORKOUT SYMBOLS Interval training (pp.184–185) Pace and effort notations
Walk-run programme (pp.190–191) Strides E Easy pace (RPE 2)
Sprints
Walk Accelerations S Steady pace
Anaerobic capacity
Run training LT Lactate threshold pace
VO2 max training (RPE 4.3)
Easy continuous runs (p.180)
Short run Hill training (p.186) MP Marathon pace
Hill run
Medium run HMP Half marathon pace
Other
Long run Dynamic warm-up 10km 10-km pace

Fast continuous runs (pp.181–183) 5km 5-km pace
Tempo run
3km 3-km pace
Progression run
1500m 1500-m pace
Pace-change run
800m 800-m pace

VO2 VO2 max effort (RPE 6–7)

AC Anaerobic capacity effort
(RPE 8–9)

100i 100 per cent intensity
(RPE 10)

Recovery walk/jog half
the duration of the run

Shorthand symbols Recovery walk/jog equal
Alternate between paces to the duration of the run
Uphill run/walk/jog
Downhill run/walk/jog > Run faster than given pace Recovery walk/jog twice
< Run slower than given pace the duration of the run
x 4 Number of repetitions @ Run at a given pace
Recovery walk/jog
four times the duration
of the run

189

BEGINNER 5 KM PROGRAMME

If you are completely new to pace is 6:00 min/km or faster. If it is WEEKLY TOTAL RUN (MIN) 90 60
running, this walk-run programme slower than this, you can achieve 80 77
will build your capacity to run 5 km by extending the programme 70 81
from 1 minute at a time to – for example, aim for a run of 60 82
30 minutes continuously within 12 35 minutes if your pace is 50 90
weeks. Those returning to training 7:00 min/km. In addition, extend 40
BEGINNER 5 KM after injury can also use this the workout duration, for example 3012
programme, but may be able to performing from 30–40 minutes. 2023
progress more quickly, or start at 10 20
a later week – plan your return to Begin each workout with 36
running with a physiotherapist so 5 minutes of walking to warm up. 0 30
your progress can be monitored. Do the run sections at an “easy” 1 2 3 4 5 6 7 8 9 10 11 1245
pace – easy enough to carry a 40
PROGRAMME GOALS conversation while you are running. WEEK NUMBER
This programme aims to help Do not hesitate to repeat a workout
you achieve a target distance of or a week if you do not feel ready TOTAL RUN TIME PER WEEK
5 km. Running continuously for for the next level. Take at least one This graph shows how the total time you
30 minutes will cover 5 km if your day of rest, or do cross training, will be running (versus walking) builds
between each walk-run workout. up over the 12-week programme.

FOR KEY TO WORKOUT SYMBOLS
SEE PP.188–89

WORKOUT 1 WORKOUT 2 WORKOUT 3

+ + +

1 min 9 min 1 min 7 min 1 min 5 min

1 x3 x4 x5
32 min (run total 4 min) 30 min (run total 5 min)
30 min (run total 3 min)

+ + +

1 min 4 min 1 min 3 min 1 min 2 min

WEEK NUMBER 2 x6 x7 x 10
28 min (run total 7 min) 30 min (run total 10 min)
30 min (run total 6 min)

+ + +

2 min 9 min 2 min 8 min 2 min 6 min

3 x3 x3 x4
30 min (run total 6 min) 32 min (run total 8 min)
33 min (run total 6 min)

+ + +

2 min 4 min 2 min 3 min 2 min 2 min

4 x5 x6 x7
30 min (run total 12 min) 28 min (run total 14 min)
30 min (run total 10 min)

190

HOW TO TRAIN The Training Programmes

WORKOUT 1 WORKOUT 2 WORKOUT 3

+ + +

3 min 7 min 3 min 6 min 3 min 5 min

5 x3 x3 x4
27 min (run total 9 min) 32 min (run total 12 min)
30 min (run total 9 min)

+ + +

3 min 4 min 3 min 3 min 3 min 2 min

6 x4 x5 x6
30 min (run total 15 min) 30 min (run total 18 min)
28 min (run total 12 min)

+ + +

4 min 6 min 4 min 5 min 4 min 4 min

7 x3 x3 x4
27 min (run total 12 min) 32 min (run total 16 min)
30 min (run total 12 min)

+ + +

WEEK NUMBER 4 min 3 min 4 min 2 min 4 min 1 min

8 x4 x5 x6
30 min (run total 20 min) 30 min (run total 24 min)
28 min (run total 16 min)

+ + +

5 min 1 min 6 min 1 min 7 min 1 min

9 x5 x4 x4
28 min (run total 24 min) 32 min (run total 28 min)
30 min (run total 25 min)

+ + +

8 min 1 min 9 min 1 min 10 min 1 min

10 x3 x3 x3
30 min (run total 27 min) 33 min (run total 30 min)
27 min (run total 24 min)

+ + ++

12 min 1 min 14 min 1 min 18 min 1 min 12 min

11 x2 x2 x1
30 min (run total 28 min)
26 min (run total 24 min) 31 min (run total 30 min)

++ ++

20 min 1 min 10 min 24 min 1 min 6 min 30 min

12 x1 x1

31 min (run total 30 min) 31 min (run total 30 min)

191

BEGINNER 10 KM PROGRAMME

This programme prepares you to long run. Perform the 30-second PEAK VOLUME (%)100
complete 10 km in your first race. stride workouts in a form-focused 6090
Before starting, you should be but relaxed way, to create an easy, 6580
capable of a continuous 5-km efficient stride. Recover in week 4. 7070
run, be running 3 times a week, 6060
and have built up an exercise In the support phase, the 8050
volume equivalent to 60 per cent programme intensifies with pace- 8540
of the programme’s peak volume. change runs, interval training, and 9030
hill training. Like the strides, the hill 7020
In this programme, any workout reps should be done with form and 9010
beginning with a pace other relaxation as the main goals. Week 100
than easy should be preceded 8 is a recovery week, with easier 800
by a 10-minute easy run and a workouts and a shorter long run. 1 2 3 4 5 6 7 8 9 10 11 12
dynamic warm-up. 50
Weeks 9–12 are race-specific, WEEK NUMBER
BEGINNER 10 KM PROGRAMME GOALS with longer pace-change and
Weeks 1–4 focus on base-building intervals workouts. During the TRAINING VOLUME PER WEEK
by increasing the distance of the taper in week 12, reduce any easy The training volume builds gradually,
runs or cross training to less than peaking in week 10. Weeks 4 and 8 are
50 per cent of your usual volume. recovery weeks, and week 12 is tapered.

FOR KEY TO WORKOUT SYMBOLS
SEE PP.188–89

WORKOUT 1 WORKOUT 2 WORKOUT 3

++ ++ 5 km
6 km
15 min 30-sec strides 5 min 15 min 30-sec strides 5 min 7 km
1 + + 1-min walk + + 1-min walk 5 km

x6 x6

++ ++

20 min 30-sec strides 5 min 20 min 30-sec strides 5 min
2 + + 1-min walk + + 1-min walk
WEEK NUMBER
x8 x8
BASE-BUILDING
++ ++

25 min 30-sec strides 5 min 25 min 30-sec strides 5 min
3 + + 1-min walk + + 1-min walk

x 10 x 10

++ ++

15 min 30-sec strides 5 min 15 min 30-sec strides 5 min
4 + + 1-min walk + + 1-min walk

x4 x4

192

HOW TO TRAIN The Training Programmes

WORKOUT 1 WORKOUT 2 WORKOUT 3

+ + 7 km
Finish the last 1 km @ LT
15 min 30-sec strides 4 km 30-sec run @ AC , if you are feeling strong
1 min @ LT with + 1-min walk + + 90-sec walk
5 4 min @ E , end x4
with 5-min walk x6

+

18 min 30-sec strides 1 min @ 3km 8 km
2 min @ LT with + 1-min walk + 1-min walk Finish the last 1 km @ LT
6 4 min @ E , end x4 if you are feeling strong
with 5-min walk x 10

SUPPORT + +
30-sec run @ AC ,
24 min 30-sec strides 4 km + 90-sec walk 8 km
4 min @ LT with + 1-min walk + x8 Finish the last 2 km @ LT
7 4 min @ E , end x4 if you are feeling strong
with 5-min walk

+ ++

15 min 30-sec strides 15 min 30-sec strides 5 min 6 km
1 min @ LT with + 1-min walk + + 1-min walk
WEEK NUMBER 8 4 min @ E , end x4 x6
with 5-min walk

+

24 min 30-sec strides 3 min @ 5km 9 km
6 min @ LT with + 1-min walk + 90-sec walk Finish the last 2 km @ LT
9 2 min @ E , end if you are feeling strong
with 5-min walk x4 x6

RACE-SPECFIC + +
30-sec run @ AC ,
20 min 30-sec strides 4 km + 90-sec walk 9 km
8 min @ LT with + 1-min walk + x 10 Finish the last 3 km @ LT
10 2 min @ E , end x4 if you are feeling strong
with 5-min walk

++

20 min @ LT, 30-sec strides 4 min @ 5km 2 min @ 3km 6 km
end with + 1-min walk + 2-min walk + 2-min walk
11 5-min walk x4 x3 x3

+ ++

TAPER 15 min 30-sec strides 15 min 30-sec strides 5 min
1 min @ LT with + 1-min walk + + 1-min walk RACE DAY
12 4 min @ E , end x4 x6
with 5-min walk

2–3 days before race

193

ADVANCED 10 KM PROGRAMME

ADVANCED 10 KM If you have competed in 10-km workout 2 consists of short and relatively low so that your muscles
races before, this programme is medium fast continuous runs with can clear any accumulated lactate
designed to help you improve increasing intensity; while the long quickly. Workouts 1 and 2 consist
your race times by building up runs of workout 3 increase in of pace-change runs at 10 km,
the intensity and duration of volume and aerobic intensity. fast continuous runs that increase
the workouts. You should be able in duration, short hill sprints to
to run continuously for 15 km SUPPORT PHASE maintain power, and interval
before starting this programme. In week 10, workouts 1 and 2 training to maintain speed. For
are lighter, to aid recovery. Weeks workout 3, during pace-change
In this programme, any workout 11–15 continue to increase aerobic runs at half marathon pace (HMP),
that begins with marathon pace volume, and aim to improve your keep the steady pace sections as
or faster (see pp.188–89) should speed endurance, lactate threshold close to HMP as possible.
be preceded by a 3-km easy run speed, and ability to clear lactate.
and a dynamic warm-up. In workout 1, the short and TAPER PHASE
medium runs become more The 13-day taper in weeks 23
INTRODUCTION PHASE difficult, and longer hill workouts at and 24 is divided into 3 parts: an
This phase prepares you for the VO2 max effort are added. Workout initial 5-day taper kick-starts your
base-building phase by building 2 introduces VO2 max and recovery after the peak training
up to 60 per cent of peak volume. anaerobic capacity intervals. phase; the next 4 days increase the
This may take longer than three Workout 3 expands the time spent load slightly to include workouts
weeks, depending on your starting at half marathon pace and that maintain your fitness without
point, so repeat a week if needed. increases the pace of the steady stressing the body; and a final
recoveries during these runs. 4-day taper during which you
BASE-BUILDING PHASE should perform only an activation
Weeks 4–9 will raise aerobic RACE-SPECIFIC PHASE session before your race.
volume, introduce aerobic intensity, Following lighter workouts in week
and improve your running skills. 16 to aid recovery, weeks 17–24 FOR KEY TO WORKOUT SYMBOLS
Workout 1 focuses on interval prepare you to run at goal race SEE PP.188–89
training on hills and on the flat; pace and keep lactate levels

100 100 100 100 100 100 85 PHASE OF PROGRAMME
90 50 5 Days
80 90 90 85 85
70 70 4 Days
60 PEAK VOLUME (%) 80 80 4 Days Introduction Race-
50 Base- specific
40 65 70 70 70 70 building Taper
30 Support
20 60 60 60
10
50
0
1 40

194 30

TRAINING VOLUME PER WEEK
Training volume peaks in week 14 and
5 10 15 20 23 – 24 is maintained (not increased) until a
WEEK NUMBER
13-day taper, which is split into 3 parts.

HOW TO TRAIN The Training Programmes

WORKOUT 1 WORKOUT 2 WORKOUT 3

30 min 30 min 10 km

1

40 minINTRODUCTION 40 min 12 km
+
2+

50 min 50 min 14 km
+
3+

WEEK NUMBER 30-sec sprint 30 min 14 km
1 min @ 10 sec > LT 12 km @ E
4 + 60–90-sec walk with 2 min @ E with 2 km @ HMP

x8

+

10-sec run @ 100i, 30-sec sprint 30 min 15 km
+ 2-min walk + 60–90-sec walk 4km @ E
5 10 min @ 40 sec < LT with 1 km @ LT
x5 x5 + 8 min @ 30 sec < LT
+ 6 min @ 20 sec < LT
+ 4 min @ 10 sec < LT + 2 min @ LT

BASE-BUILDING +

10-sec run @ 100i, 30-sec sprint 50 min 5 x 3-km runs
+ 2-min walk + 60–90-sec walk 30 min @ E @ 60 sec < HMP
6 + 10 min @ LT + @ 45 sec < HMP
x8 x4 + 10 min @ E + @ 30 sec < HMP
+ @ 15 sec < HMP + @ HMP

+

15-sec run @ 100i, 30-sec 30 min 18 km
+ 2-min walk accelerations 90 sec @ 10 sec > LT 6km @ E
7 x8 + 60–90-sec walk with 90 sec @ E + 6 km @ MP
+ 6km @ E
x4

+ +
16 km
15-sec run @ 100i, 30-sec 5 x 6-min runs 3 km 1 km @ LT
+ 2-min walk accelerations @ 40 sec < LT
8 x 10 + 60–90-sec walk + @ 30 sec < LT with 3 km @ E
+ @ 20 sec < LT
x4 + @ 10 sec < LT + @ LT

195

ADVANCED 10 KM PROGRAMME

WORKOUT 1 WORKOUT 2 WORKOUT 3

BASE-BUILDING + 50 min 4 x 5-km runs
20 min @ E @ 60 sec < MP
15-sec run @ 100i, 30-sec + 20 min @ LT + @ 40 sec < MP
+ 2-min walk accelerations + 10 min @ E + @ 20 sec < MP
9 x 10 + 60–90-sec walk
+ @ MP
x6

+ +
10-sec run @ 100i,
30 min 30 sec 20–30 min + 2-min walk 15 km
4 min @ LT @ 3km – 1500m, + x4 5 km @ E
ADVANCED 10 KM 10 with 2 min @ E , 1-min walk + 5 km @ HMP
+ 5 km @ E
end with 5-min walk x4 or substitute with a 3–5 km race

ACTIVATION

++ +
18 km
15-sec run @ 100i, 1-min run @ VO2 , 300 m @ 1500m + 200 m @ 800m 4 km 1 km @ LT
+ 2-min walk + 2-min jog + walk/jog walk/jog
11 with 2 km @ E
x 4 x 12 x 5 x5

++

15-sec run @ 100i, 21 min 800 m @ 3km 200 m @ 1500m 5 x 3-km runs
+ 2-min walk 1 min @ + walk/jog + walk/jog @ 40 sec < HMP
12 x4 10 sec > LT x5 x4 + @ 30 sec < HMP
with 2 min @ S + @ 20 sec < HMP
+ @ 10 sec < HMP + @ HMP
SUPPORT ++
22 km
15-sec run @ 100i, 90-sec run @ VO2 , 400 m @ 1500m + 200 m @ 800m 5 km @ E
+ 2-min walk + 3-min jog + walk/jog walk/jog + 5 km @ MP
13 + 5 km @ E
x4 x8 x5 x5

++

15-sec run @ 100i, 4 x 6 min runs 1000 m @ 3km 200 m @ 1500m 16 km
+ 2-min walk + @ 30 sec < LT + walk/jog + walk/jog 3 km @ LT
14 x4 + @ 20 sec < LT x4 x4 with 1 km @ E
+ @ 10 sec < LT
+ @ LT 4 x 6-km runs
@ 45 sec < MP
++ + @ 30 sec < MP
+ @ 15 sec < MP
15-sec run @ 100i, 2-min run @ VO2 , 600 m @ 1500m + 200 m @ 800m
+ 2-min walk + 2-min jog + walk/jog walk/jog + @ MP
15 16 km
x4 x6 x4 x5 4 km @ E
+ 8 km @ HMP
RACE-SPECIFIC + + + 4 km @ E
10-sec run @ 100i, or substitute with a 5–8 km race
30 min 30 sec @ 3km 20–30 min + 2-min walk
4 min @ LT + 1-min walk + x4
16 with 2 min @ E x4
end with 5-min walk

ACTIVATION

196

HOW TO TRAIN The Training Programmes

WORKOUT 1 WORKOUT 2 WORKOUT 3

++ +
20 km
10-sec run @ 100i, 12 km 1000 m @ 5km 200 m @ 1500m 4 km 1 km @ LT
+ 2-min walk 1 min @ 10km + walk/jog + walk/jog
17 x4 with 1 min @ E x6 x4 with 1 km @ E

++

10-sec run @ 100i, 60 min 9.6 km 200 m @ 1500m 4 x 4-km runs
+ 2-min walk 4 min @ LT 400 m @ 10km + walk/jog @ 30 sec < HMP
18 x4 with 2 min @ S with 400 m @ S x4 + @ 20 sec < HMP
+ @ 10 sec < HMP

+ @ HMP

++ +
21 km
10-sec run @ 100i, 12 km 1200 m @ 5km 200 m @ 1500m 3 km
+ 2-min walk 2 km @ 10km with + walk/jog + walk/jog + 18 km @ MP
19 x4 1 km @ E x5 x4 3km @ E

WEEK NUMBER ++

RACE-SPECIFIC 10-sec run @ 100i, 40 min @ LT 10 km 200 m @ 1500m 15 km
20 + 2-min walk 600 m @ 10km + walk/jog 4 km @ LT
with 400 m @ S , x4 with 1 km @ E
x4 end with 5-min walk

++

10-sec run @ 100i, 12 km 1600 m @ 5km 200 m @ 1500m 4 x 6-km runs
+ 2-min walk 3 km @ 10km + walk/jog + walk/jog @ 30 sec < MP
21 x4 with 1 km @ E x4 x4 + @ 20 sec < MP
+ @ 10 sec < MP

+ @ MP

++ +
15 km
10-sec run @ 100i, 4 x 9-min runs 9.6 km 200 m @ 1500m 3 km
+ 2-min walk + @ 10 sec < LT 800 m @ 10km + walk/jog + 12 km @ HMP
22 x4 + @ 5 sec < LT with 400 m @ S , x4 + 3 km @ E
end with 5-min walk
+ @ LT
+ @ 5 sec > LT

++

10-sec run @ 100i, 30 min 20 min 200 m @ 1500m 16 km
+ 2-min walk 4 min @ LT 20 min @ LT + walk/jog 3km@ E
23 x4 with 2 min @ E end with 5-min walk x4 with 1 km @ LT

TAPER + +
10-sec run @ 100i,
8 km 200 m @ 3km 20–30 min + 2-min walk
600 m @ 10km + walk/jog + x4 RACE DAY
24 with 400 m @ E , x4
end with 5-min walk

5 days before race ACTIVATION 1–2 days before race

197

BEGINNER HALF MARATHON PROGRAMME

This programme trains you to short and long pace-change runs, PEAK VOLUME (%) 10060
complete a first half marathon. and to improve form with strides, 9065
Before starting, you should be sprints, and hill workouts. 80 70
capable of a continuous 10-km 70
run, be running 3 times a week, Weeks 5–8 (support phase) 60 60
and have built up an exercise introduce interval training at 3-km 50 80
volume equivalent to 60 per cent pace and 1500-m pace. Easy 40
of the programme’s peak volume. continuous runs are longer, and 30 70
the ratio of fast to easy pace 20 90
In this programme, any workout running becomes harder. 10
starting faster than easy pace 70
should be preceded by a 10-minute Weeks 9–12 are race-specific. 0 100
easy run and a dynamic warm-up. The long runs and fast continuous 1 2 3 4 5 6 7 8 9 10 11 12
runs both become longer and the 90
PROGRAMME GOALS ratio of fast to easy pace running WEEK NUMBER 70
During base-building in weeks 1–4, increases. Interval training shifts
BEGINNER HALF MARATHON the aims are to build volume via to 5-km pace. Begin the 7–8-day TRAINING VOLUME PER WEEK 30
long runs, introduce intensity with taper in week 12 the weekend The training volume builds to a peak in
before your race, after the long week 9. Week 12 drops to 30 per cent
run in week 11. volume, so you are fresh for your race.

FOR KEY TO WORKOUT SYMBOLS
SEE PP.188–89

WORKOUT 1 WORKOUT 2 WORKOUT 3

++ 10 km

18 min 30-sec strides 10-sec run @ 100i, 30-sec sprint 12 km
2 min @ LT + 1-min walk + 2-min walk + 60–90-sec walk 3km @ E
1 with 4 min @ E , x4 x2 x6 with 1 km @ HMP
end with 5-min walk 14 km

+ 12 km
1 km @ HMP
18 min 30-sec strides 5 km with 1 km @ S
1 min @ + 1-min walk
WEEK NUMBER2 10 sec > LT x4
with 2 min @ E ,
BASE-BUILDING end with 5-min walk

++

24 min 30-sec strides 10-sec run @ 100i, 30-sec sprint
4 min @ LT + 1-min walk + 2-min walk + 60–90-sec walk
3 with 4 min @ E , x4 x4 x8
end with 5-min walk

+

24 min 30-sec strides 7 km
2 min @ + 1-min walk
4 10 sec > LT x4
with 2 min @ E ,
end with 5-min walk

198

HOW TO TRAIN The Training Programmes

WORKOUT 1 WORKOUT 2 WORKOUT 3

+

10-sec run @ 100i, 20 min 200m @ 3km 16 km
+ 2-min walk 8 min @ LT + walk
5 x4 with 2 min @ E x 16

+

24 min 30-sec strides 8 km 12 km
2 min @ + 1-min walk 2 km @ HMP
6 10 sec > LT x4 with 1 km @ S
with 2 min @ S ,
end with 5-min walk 18 km
SUPPORT
+ +
200 m @ 1500m
10-sec run @ 100i, 20 min @ LT 400 m @ 3km + walk
7 + 2-min walk + walk x4
x4 x8

+

4 x 5-min runs 30-sec strides 9 km 12 km
WEEK NUMBER + 1-min walk 3 km @ HMP
8 @ 20 sec < LT x4 with 1 km @ S
+ @ 10 sec < LT
20 km
+ @ LT
+ @ 10 sec > LT, 15 km
end with 5-min walk 4 km @ HMP
with 1 km @ S
+ +
200 m @ 1500m 14 km
10-sec run @ 100i, 25 min 400 m @ 5km + walk
9 + 2-min walk 3 min @ + walk x4
10 sec > LT x 12
x4 with 2 min @ S

RACE-SPECFIC +

8.4 km 200 m @ 1500m 10 km
800m @ 10km + walk
10 with 400m @ E , x4

end with 5-min walk

+ +
200 m @ 1500m
10-sec run @ 100i, 30 min @ LT 800m @ 5km + walk
11 + 2-min walk + walk x4
x4 x6

+ +
10-sec @ 100i,
TAPER 15 min 30-sec strides 20–30 min + 2-min walk
2 min @ LT + 1-min walk + x4 RACE DAY
12 with 1 min @ E , x4
end with 5-min walk

ACTIVATION 2 days before race

199

ADVANCED HALF MARATHON PROGRAMME

ADVANCED HALF MARATHON This programme is ideal when you runs; and workout 3 builds aerobic lactate from the muscles, and
have completed a major race and volume and intensity with long fast includes short sprints to maintain
want to prepare for the next half continuous runs. power. Workout 2 contains short
marathon. Over 24 weeks, this hill sprints and medium fast
training programme aims to help SUPPORT PHASE continuous runs that increase in
you reach your goal race time. Recover in Week 10 with lighter intensity. Workout 3 focusses on
sessions for workouts 1 and 2. long runs at half marathon pace
In this programme, any workout Weeks 11–15 aim to improve your (HMP); aim to keep the steady
that begins with marathon pace aerobic volume, speed endurance, pace sections of these runs as
or faster (see pp.188–89) should lactate threshold speed, and close to HMP as possible.
be preceded by a 3-km easy run lactate clearance. For workout 1,
and a dynamic warm-up. the pace-change and progression TAPER
runs become harder, and longer The 13-day taper in weeks 23
INTRODUCTION PHASE hill workouts are introduced. and 24 is divided into 3 parts: an
Your goal in this phase is to Workout 2 introduces VO2 max initial 5-day taper kick-starts your
recover from the previous race and anaerobic capacity intervals. recovery after training at peak
and achieve 60 per cent of peak The long runs for workout 3 are volume in weeks 20–22; the next
training volume before starting the designed to help you practise 4 days increase the load slightly
next phase. This may take longer half marathon goal pace. to include workouts that maintain
than three weeks, so repeat a your fitness without stressing the
week if needed. RACE-SPECIFIC PHASE body; and a final 4-day taper during
Lighter workouts in week 16 will which you should perform only an
BASE-BUILDING PHASE help you to recover before weeks activation session before your race.
In weeks 4–9, workout 1 improves 17–22, during which you will
running skills with short sprints (on spend longer running at goal race FOR KEY TO WORKOUT SYMBOLS
hills and on the flat); workout 2 pace. Workout 1 increases the SEE PP.188–89
introduces aerobic intensity with difficulty of the pace-change runs
short and medium fast continuous to improve your ability to clear

100 100 100 100 100 100 100 100 PHASE OF PROGRAMME
90 50 5 Days
80 90 90
70 70 4 Days
60 PEAK VOLUME (%) 80 80 4 Days Introduction Race-
50 Base- specific
40 65 70 70 70 70 70 building Taper
30 Support
20 60 60 60
10
50
0
1 40

200 30

TRAINING VOLUME PER WEEK
Training volume peaks in week 14 and
5 10 15 20 23 – 24 is maintained (not increased) until a
WEEK NUMBER
13-day taper, which is split into 3 parts.