Running Programmes


“This programme is only a guide to assist in the last 5 weeks preceding  a marathon. The ideal minimum training time is around 10 weeks and above.“

10Km Beginner Programme

WeekMonTueWedThuFriSatSun
14Kms / 30 Min Run WalkRest4Kms / 30 Min Run WalkRest6Kms / 45 Min Run WalkRestRest
26Kms/45Min Run WalkRest4Kms/30Min ContinousRestRest50Min Run WalkRest
36Kms/45Min Run WalkRest4Kms/30Min Continous2Kms/30Min ContinousRest50Min Run WalkRest
46Kms/45Min ContinousRest4Kms/30Min ContinousRestRest1Hr Run WalkRest
54Kms/30Min ContinousRest20Min ContinousRest10Min Continous EasyRestMarathon

Half Marthon Beginner Programme

WeekMonTueWedThuFriSatSun
14Kms / 30 Min Run WalkRest4Kms / 30 Min Run WalkRest6Kms / 45 Min Run WalkRestRest
26Kms/45Min Run WalkRest4Kms/30Min Continous4Kms/30Min ContinousRest1Hr Run WalkRest
36Kms/45Min Run WalkRest4Kms/30Min ContinousRestRest1Hr 30Min Run WalkRest
46Kms/45Min ContinousRest4Kms/30Min ContinousRestRest1Hr Run WalkRest
54Kms/30Min ContinousRest20Min ContinousRest10Min Continous/Run WalkRestMarathon
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