The University of Edinburgh Jog Scotland Group

	About Us
	JogScotland
	News
	Nomination 2009
	JogLeaders

Useful Info

	Central
	Geojoggers
	JLF

	Pollock Halls
	WGH

"Run Smiles and Smiles with us"

Training Programmes

TRAINING SCHEDULES

Things to remember:

The sessions aren’t set in stone. Be flexible with speeds and distances where you need to, especially if you start to feel tired all the time.

Feel free to change the order of the sessions to fit in with your daily schedule. Just be sure to follow the basic principle of not scheduling hard sessions back-to-back.

Most of the schedules are based on getting out 3 – 5 times a week. Mix and match this with the time you have. If you can get out 4 times a week take one of the sessions from the five x a week schedule. As long as it’s not the long run.

Substitute a speed session with a race, they are a great way to train and also judge your fitness.

5K Training Schedules

10K Training Schedules

Half Marathon Schedules

Marathon training Schedules

Tips

Enjoy your running - don't over do it
Always warm up and stretch properly
Dress appropriately - be seen be safe and keep warm
Look after your shoes.
Try to run with others - it helps motivation
Join a local club or running group
If you feel unwell, don't run - wait until you feel better
If you are injured see a physio or massage therapist - never ignore injuries they don't just go away!
A sports massage once every two weeks will help keep you in good physical order
Drink lots of water
Watch your diet
Keep a record of your training - you can then see the progress you are making
Your training schedule is designed to prepare you to run the marathon, so take it seriously but don't push yourself too hard too soon
Always warm up well before races and jog to cool down afterwards
Always tell your partner where you are running and carry a coin for emergency phone calls
Don't forget the sections on stretching and mobility
Run off road on grass or tracks whenever possible, it reduced the risks of impact injuries

5K TRAINING SCHEDULES

1) Beginner's Schedule (6 weeks)

This assumes you don’t run at all yet, but have focused on a 5K race six weeks away. It’s designed to get you round comfortably, probably with a few short walk breaks.

On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly, and don’t wait until you are exhausted before taking some one-minute walk breaks

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	Rest	Run 1 min, walk 1 min. Do 10 times	Rest	Run 2 mins, walk 4 mins. Do 5 times	Rest	Rest	Run 2mins, walk 4 mins. Do 5 times
Week 2	Rest	Run 3 mins, walk 3 mins. Do 4 times	Rest	Run 3 mins, walk 3 mins. Do 4 times	Rest	Rest	Run 5 mins, walk 3 mins. Do 3 times
Week 3	Rest	Run 7 mins, walk 2 mins. Do 3 times	Rest	Run 8 mins, walk 2 mins. Do 3 times	Rest	Rest	Run 8 mins, walk 2 mins. Do 3 times
Week 4	Rest	Run 8 mins, walk 2 mins. Do 3 times	Rest	Run 10 mins, walk 2 mins. Do twice, then run for 5 mins	Rest	Rest	Run 8 mins, walk 2 mins. Do 3 times
Week 5	Rest	Run 9 mins, walk 1 min. Do 3 times	Rest	Run 12 mins, walk 2 mins. Do twice, then run for 5 mins	Rest	Rest	Run 8 mins, walk 2 mins. Do 3 times
Week 6	Rest	Run 15 mins, walk 1 min. Do 3 times	Rest	Run 8 mins, walk 2 mins. Do 3 times	Rest	Rest	5K Race

2) Intermediate Schedule (6 weeks)

This 5K schedule is for you if you can run for 30 minutes, four times a week.

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	Rest	20-25 min easy	Rest	10 mins easy, then 4x1 min brisk with 2 min recovery, then 10 mins easy	Rest	20 mins easy	30 mins easy
Week 2	Rest	20-25 mins easy	Rest	10 mins east, then 4-5 x 90 secs brisk with 2,5 min recovery, then 10 mins easy	Rest	20 mins easy	35 mins easy
Week 3	Rest	25-30 mins easy	Rest	10 mins easy, then 20 mins fartlek (free form fast then slow)	Rest	25 mins easy	40 mins easy
Week 4	Rest	10 mins easy, then 1 measured 1 mile, timed, fast, then 10 mins easy	Rest	10 mins easy, then 20 mins fartlek (free form fast then slow), then 10 mins east	Rest	20 mins easy	40 mins easy
Week 5	Rest	25-30 mins easy	Rest	10 mins easy, then 3x3 brisk with 3 min recovery, then 10 mins easy	Rest	25 mins easy	35 mins easy
Week 6	Rest	25 mins easy, incorporating 6x20-40 seconds faster pace	Rest	20-25 mins easy	Rest	Rest or 15 mins easy	5K Race

10K Training Schedules

8-week schedule, training 3 days per week (Approx 45- to 60-minute for 10K)

You can really see your 10K fitness rocket over a preparation period of eight weeks

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	Rest	2M easy, then 4 x 400m, with 400m or 3-min jog recoveries, then 2M easy	Rest	Rest	Rest	2-2.5M easy, 2M faster, jog to finish	2-3M easy
Week 2	Rest	2M easy, then 4 x 600m or 2 mins, with 400m or 3-min jog recoveries, then 2M easy	Rest	Rest	Rest	15 mins easy, 15 mins fast but controlled, jog to finish	3-4M easy
Week 3	Rest	2-2.5M easy, then 4 x 800m or 3 mins, with 400m or 3-4 min jog recoveries, then 2M easy	Rest	Rest	Rest	30-40 mins relaxed, inc hills	4-6M easy
Week 4	Rest	2M easy, then 8 x 400m or 70-80 secs, with 400m or 3-min recoveries, then 2M easy	Rest	Rest	Rest	5M, first half at 70%, second at 85%	5-7M easy
Week 5	Rest	2M easy, then 8 x 500m or 90-100 secs, with 400m or 3-min recoveries, then 2M easy	Rest	Rest	Rest	35-45 mins fartlek with varied efforts and recoveries	6-7M easy
Week 6	Rest	2-2.5M easy, then 5 x 800m or 3 mins, with 400m or 3-min jog recoveries, then 2-2.5M easy	Rest	Rest	Rest	6-7.5M gradual acceleration in 2.5M segments, ie 70%-80%-90%	7-8M easy
Week 7	Rest	2-3M easy, then 10 x 400m or 70-80 secs, then 400m or 2-3-min jog recoveries, then 2-3M easy	Rest	Rest	Rest	Warm up, then 4 x 1M or 5.5-6min, with 3-4 min recoveries, then cool down	7-9M easy
Week 8	Rest	2-3M easy, then 5-6x 500m or 90-100 secs, with 400m or 2-3 min jog recoveries, then 2-3M easy	Rest	4-5M easy	Rest	Rest	RACE

8-week 10k Schedule, Training 5 days per week

(Approx 40- to 50-minute 10K)

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	Rest	2M warm-up, then 8 x 400m or 75 secs, with 400m or 2-3 min recoveries, then 2M cool-down	4-7M slow	30-35 mins light fartlek	Rest	2M easy, then 3 x 1M or 6 mins at 80-85%, with 800m or 3-4 min recoveries, then 2M easy	5M easy
Week 2	Rest	2M warm-up, then 6 x 600m or 2mins, with 400m or 2-min recoveries, then 2M cool-down	4-7M slow	30-40 mins steady, inc hills	Rest	2M easy, then 3 x 2000m or 7-8 mins at 80-85%, with 1000m or 4-min recoveries, then 2M easy	6M easy
Week 3	Rest	2M warm-up, then 5 x 800m or 3 mins, with 1000m or 5-min recoveries, then 2M cool-down	4-8M slow	30-40 mins fartlek	Rest	Warm up, then 15-20 mins at 70%, then 15-20 mins at 85%-90%, then cool down	7M easy
Week 4	Rest	2M easy, then 3 sets of 3 x 500m or 90-100 secs, with 300m or 2-min recoveries and 800m or 6 mins between sets, then 2M cool-down	4-7M slow	20 mins tempo run	Rest	Warm up, then 4 x 1M or 6-8 mins, with 1200m or 4-min recoveries, then cool down	8M easy
Week 5	Rest	2-2.5M warm-up, then 10-12 x 400m or 80-90 secs, with 400m or 2-3 min recoveries, then 2.5M cool-down	Rest OR slow run	40-45 mins, inc hills	Rest	Pyramid session: 1K, 2K, 3K at slower than 10K pace, with half-length recoveries. Feel in control of the session and use good terrain	9M easy
Week 6	Rest	2-3M warm-up, then 3 sets of 3 x 600m or 3 mins, with 400m or 2-3 min recoveries and 1000m or 7 mins between sets, then 2-3M cool-down	5-8M slow	40-45 mins light fartlek	Rest	Warm up, then 5 x 1M or 6-8 mins, with 1000m or 4-min recoveries, then long, slow cool-down	9-10M easy
Week 7	Rest	2-3M warm-up, then 12-15 x 400m or 80 secs, with 400m or 2-3 min jog recoveries, then 2-3M cool-down	4-5M slow OR rest	20 mins tempo run	Rest	6-9M gradual acceleration, with last 2-3M at 10K pace	10+M easy
Week 8	Rest	2M warm-up, then 3 x 1200m or 4 mins, with 400m or 2-3 min recoveries, then 2M cool-down	4-7M slow	30-40 mins easy	Rest	3-5M easy, inc a few strides	RACE

4 week 10k Schedule, Training 3 days per week (Approx 45- to 60-minute 10K)

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	Rest	2M easy, then 8 x 400m or 80 secs fast, with 400m or 2-3 min jog recoveries, then 2M easy	Rest	Rest	Rest	5-7M easy, inc 10 x 100m strides	5M easy
Week 2	Rest	2M warm-up, then 6 x 600m or 2-mins, with 400m or 3-min jog recoveries, then 2M cool-down	Rest	Rest	Rest	5-7M steady, inc hills	6M easy
Week 3	Rest	2M warm-up, then 5 x 800m or 3-mins, with 400m or 3-4 min jog recoveries, then 2M cool-down	Rest	Rest	Rest	15 mins easy, 20 mins fartlek, 15 mins easy	7M easy
Week 4	Rest	2M warm-up, then 6 x 400m or 80 secs, with 400m or 2-3 min jog recoveries, then 2M cool-down	Rest	4-5M easy	Rest	Rest	RACE

4-week 10k Schedule, Training 5 days per week (Approx 40- to 50-minute 10K)

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	Rest	2.5M warm-up, then 6 x 600m or 2 mins, with 400m or 2-3 min jog recoveries, then 2.5M cool-down	6M easy, inc 8 - 10 x 100m strides	3-4M fast but controlled	Rest	6-8M easy, inc hills	6-7M easy
Week 2	Rest	2-2.5M warm-up, then 5 x 800m or 3 mins, with 400m or 2.5-min recoveries, then 2-2.5M cool-down	5-7M easy, inc 8-12 strides	2M easy, 2M fast, 2M easy	Rest	6-8M fartlek, emphasis on pyramid efforts	7-8M easy
Week 3	Rest	2-2.5M warm-up, then 5 x 1000m or 3.5-4 mins, with 400m or 4-min recoveries, then 2-2.5M cool-down	Rest	6-8M steady, inc hills	Rest	2M easy, 1M fast, 1M easy, 1.5M fast, 2M easy	8-9M easy
Week 4	Rest	2-2.5M warm-up, then 4 x 800m or 3 mins, with 400m or 4-min recoveries, then 2.5M cool-down	5-7M easy	6M steady	Rest	3-5M easy, inc a few strides	RACE

10-week half-marathon schedule

This schedule covers beginners and those who have been over the distance once before, in around two hours, and would now like to try for something a little faster. The schedules assume that you have already got into the running habit and are doing two or three miles at a time, about three times a week.

The important thing in this programme is to build up your endurance. The pattern is to keep most of the runs to 20 or 30 minutes, which can easily be fitted into the day, but to do one long run a week. This run gradually increases in distance over the weeks.

	Monday	Tuesday	Thursday	Sunday
WEEK 1	4M slow	3M slow	4M	3M, timed
WEEK 2	3M easy	3M, with a few 50m bursts	3M easy	5-6M slow
WEEK 3	4M easy	4M, with a few 100m bursts	3M, timed, plus 1M jog	7-8M slow (or 1 hour)
WEEK 4	4M easy	4M, inc several 30-sec bursts	4M	8M slow (or 1 hr)
WEEK 5	4M or 35 mins easy, off-road if possible	4-5M of fast-and-slow, with bursts up the hills (but not down them)	4M or 35 mins easy, off-road if possible	9-10M steady, or 10K race
WEEK 6	3-4M easy on soft ground	1M jog, then 2 x 5 mins fast, with 5-min slow jog recovery	4M easy on grass	9-10M slow
WEEK 7	3-4M easy, off-road if possible	3M, inc a few short bursts	3M on grass	Warm up, then 10K race, then 10 mins walking or jogging
WEEK 8	4-5M easy, off-road	1M jog, then 2 x 7-8 mins fast, with 5-min jog recovery	4M on grass, inc several short bursts	11-12M, as slow as you like
WEEK 9	3-4M easy, on soft ground	1M jog, then 2 x 5 mins fast, with 5-min slow jog recovery between	4M easy on grass	9-10M slow
WEEK 10	3M easy, off-road	1M jog, then 1M at race speed, then 1M jog	2M jog	Race day

10-week sub-1:50 half-marathon schedules

The key here is to get used to good-quality sessions, particularly repetition runs, where you are running fast (at about 10K pace) for several minutes at a stretch.

What you do in the last two weeks depends very much on how your body has reacted to Weeks 7 and 8. If you’re feeling tired, take Week 9 very easily. The Week 10 schedule is very light, and by the time the race comes around, you should be fully recovered and feeling bouncy.

The most useful thing you can do in these weeks is to get your pace judgement right. Work out the pace you need to achieve your best possible race time. Practise this over a measured mile, in your racing shoes, so that you know what it feels like. The first mile of your race should not be faster than this. The closer you can get to level pace, the more efficiently you will be running.

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
WEEK 1	5M (first half slow, second half faster)	5M, inc 15 mins of 30 secs fast, 60 secs jogging	Rest	5M easy, off-road	Rest	7-8M easy	Rest
WEEK 2	6M steady (on a hilly course)	5M, inc 16 mins of 1 min fast, 1 min jogging	Rest	5M easy	Rest	Warm up, then 3M fast (timed). Warm down	7-8M easy
WEEK 3	4M easy	6M steady, finishing faster	Rest	Warm up, then 8 x 90 secs fast, 90 secs slow	Rest	Warm up, then 4 x 800m (or 4 x 3 mins), with 3-min recovery jogs	7-8M slow
WEEK 4	Rest	Repetitions: 4 x 3 mins fast, with 2-min recoveries	Rest	6M, fairly fast	Rest	1M jog, then 5M fairly fast, then 1M jog	10M slow
WEEK 5	5M easy, off-road	3 x 5 mins fast, with 5-min jog recoveries	Rest or 3M jog	5M easy, inc 6 x 150m fast strides	Rest	2M slow, then 1M fast, then 2M slow	Warm up, then 10K race or 5M pace run (timed)
WEEK 6	3M easy	5M, inc 16 x 1 min fast, 1 min slow	Rest	2 x 2M (approx), timed, at threshold pace	Rest or 3M jog	1M easy, then 4-5M fairly fast, then 1M jog	10M steady
WEEK 7	5M easy, off-road if possible	4M on grass, inc 6 x 200m strides	8M, fairly fast	4M easy	Rest or 3M jog	Rest	Warm up, then 10K race. Warm down
WEEK 8	5M easy, off-road	3 x 1M (or 3 x 5 mins), with 5-min recoveries	Rest	6M steady, inc bursts up hills	Rest or 3M jog	6-7M, inc 10 x 30 secs fast, 30 secs slow	10-12M steady
WEEK 9	Rest	5M, inc 16 x 1 min fast, 1 min slow	Warm up, then 2 x 2M (approx), timed, at threshold pace	5-6M easy	Rest or 3M jog	1M easy, then 4-5M fairly fast, then 1M jog	10M steady
WEEK 10	4M easy	5M at a steady pace	2M at race pace, 2M jog	3M easy, inc 6 x 30 secs	Rest	Rest	Race day

Marathon Training Schedule

This is a 21 week schedule starting you off slow and building up gradually. If you don’t have 21 weeks to prepare and are a regular runner then jump into the schedule where it suits you best. Remember not increase your long runs to quickly or you’ll end up with injuries, be sensible!

	Slow easy run	Mixed run	Speed work	Other	Long Run
Week 1	5M easy, off-road if possible	3M. Start slowly, finish faster	Warm up, then 10 x 1 min fast, 2 mins slow,	4M Steady (6M)	6M
Week 2	4M easy	5M: first and last mile slow, middle 3M faster	Warm up, then 4 x 3 min fast, 2 min slow	Run to hill, then 9 x 40 secs uphill, jogging back for recovery. Run home	7M
Week 3	5M easy	6M steady, with a few faster stretches	Run to a hill, then 8 x 40 secs uphill, jogging back for recovery. Run home	5M Steady	9M
Week 4	5M easy	4M. Start slow finish fast	Warm up, then 3 x 1000m (or 3 x 4 mins), with 3-min jog recoveries. Warm down	5M steady	10M
Week 5	6M easy	6M – start slow, then put in repeated bursts over 200m, jogging about 400m after each	Warm up, then 3 x 6 mins at half-marathon pace or faster, with 4-min recoveries	Hill session, as Wk 4, but add 1 more rep	12M
Week 6	4M easy	6M – start slowly, work up to faster pace if not tired	Warm up, then repetition session: 3 x 10mins, with 5-min recoveries after each	7M steady, with some strides at the end	10M
Week 7	4M easy	6M steady with a few surges	Warm up, then 3 x 10 mins at half-marathon pace or faster, with 4-min recoveries	4M (or 6M) easy, off-road	14M
Week 8	5M easy	6M. – start slowly, finish strongly	Run to hill, then 9 x 40 secs uphill, jogging back for recovery.	Warm up, then 4 x 1M, with 5-min recoveries	12M
Week 9	4M easy	6M steady with a few surges	Warm up, then 4 x 10 mins at half-marathon pace or faster, with 4-min recoveries	Run to hill, then10 x 40 secs uphill, jogging back for recovery. Run home	15M
Week 10	5M easy	5M: first and last mile slow, middle 3M faster	Warm up, then 5 x 5 mins at half-marathon pace or faster, with 2-min recoveries	8M steady, inc 6M at marathon pace	14M
Week 11	4M easy	6M. – start slowly, finish fast	Run to a hill, then 10 x 40 secs uphill, jogging back for recovery. Run home	8M at marathon pace	15M
Week 12	4M easy	3M start slow finish fast	Warm up, then 3 x15 mins at half-marathon pace or faster, with 5-min recoveries	6M steady	18M
Week 13	5M easy	6M first and last slow, middle 4 fast	Warm up, then10x 45 secs fast, 3 mins jog. Warm down	8M, inc 2 x 3M at marathon pace	16M
Week 14	5M easy	6M steady, with a few faster stretches	Warm up, then 6 x 800m (with 2 mins rest) or 6 x 3 mins fast, 2 mins slow. Warm down	6M easy	20M
Week 15	5M easy	5M start slow finish fast	Warm up, then 10 x 400m (with 90-sec recoveries) or 1 2 x 1 min fast, 1 min slow	5M easy	14M
Week 16	4M easy	6M start slow work up to faster pace	Warm up, then 5x 5 mins at half-marathon pace or faster, with 4-min recoveries	3M (or 5M) easy	22M
Week 17	4M easy	4M. start slow finish fast	Warm up, then 3 x15 mins at half-marathon pace or faster, with 5-min recoveries	8M, inc 2 x 3M at marathon pace	14M
Week 18	5M easy	5M first and last mile slow, middle 3 fast	Warm up, then 10 x 1 min fast, 2 mins slow,	6M easy	20M
Week 19	4M easy	6M steady with a few surges	Run to a hill, then 10 x 40 secs uphill, jogging back for recovery. Run home	5M at marathon pace	15M
Week 20	5M easy	4M. Start slow finish fast	Warm up, then 10 x 1 min fast, 1 mins slow,	3M easy	10M
Week 21	3M jog (SLOW)	Warm up, then 1M timed, at race pace. Warm down	20 mins jogging, inc easy strides	3M jog, in racing kit	Rest

THE UNIVERSITY of EDINBURGH Jog Scotland Group

"Run Smiles and Smiles with us"

Training Programmes

5K TRAINING SCHEDULES

1) Beginner's Schedule (6 weeks)

THE UNIVERSITY of EDINBURGH
Jog Scotland Group