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 |