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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

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	4Kms / 30 Min Run Walk	Rest	4Kms / 30 Min Run Walk	Rest	6Kms / 45 Min Run Walk	Rest	Rest
2	6Kms/45Min Run Walk	Rest	4Kms/30Min Continous	Rest	Rest	50Min Run Walk	Rest
3	6Kms/45Min Run Walk	Rest	4Kms/30Min Continous	2Kms/30Min Continous	Rest	50Min Run Walk	Rest
4	6Kms/45Min Continous	Rest	4Kms/30Min Continous	Rest	Rest	1Hr Run Walk	Rest
5	4Kms/30Min Continous	Rest	20Min Continous	Rest	10Min Continous Easy	Rest	Marathon

Half Marthon Beginner Programme

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	4Kms / 30 Min Run Walk	Rest	4Kms / 30 Min Run Walk	Rest	6Kms / 45 Min Run Walk	Rest	Rest
2	6Kms/45Min Run Walk	Rest	4Kms/30Min Continous	4Kms/30Min Continous	Rest	1Hr Run Walk	Rest
3	6Kms/45Min Run Walk	Rest	4Kms/30Min Continous	Rest	Rest	1Hr 30Min Run Walk	Rest
4	6Kms/45Min Continous	Rest	4Kms/30Min Continous	Rest	Rest	1Hr Run Walk	Rest
5	4Kms/30Min Continous	Rest	20Min Continous	Rest	10Min Continous/Run Walk	Rest	Marathon

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