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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