Training programmes will be posted here for all different levels of athletes, from the beginner to the elite athlete

Training Guidelines – Cuan Walker

Introduction

It takes time and dedication to be successful in distance running. But, running is a lot of fun and helps to make you feel fit. It is a good means to increase self-esteem, confidence and discipline as well. I hope these guidelines will help youngsters to train well, avoid errors like over-training and above all enjoy running.

 

A way of life

Running is a way of life. To do well in distance running (or any other intense sport), running should become a part of your daily routine. Consistency is very important. It is better to train three times every week than it is to train seven times during one week, and only once the next week. The easiest way to realize this is by dedicating fixed moments in your calendar for training. For example, go run every Monday, Wednesday and Friday at 9 AM (or at any other time that fits in your schedule). Make appointments with friends, so you all go run Monday, Wednesday and Friday morning. When you count on each other, it is more difficult to skip training sessions!

 

Basics

1. Long runs. Long runs (distance runs) at easy pace are a major constituent of a good training program. The duration of these runs must be built up carefully. Increasing the training load quickly easily results in injuries or over-training. Although easy long runs make up the ‘bulk’ of most successful distance training programs, more is needed. Doing only easy, long runs can make an athlete ‘slow’. Endurance improves, but maximum speed goes down. So, another form of training, interval training or ‘speed work’ is necessary.
2. Interval training. For optimal performance and fitness, it is advisable to train at various intensities, say all intensities between 60 and 100%, where ‘100%’ should be reserved for racing. This immediately tells you that races are training too: races should be carefully planned. Races can help an athlete get into shape, but too many races wear an athlete down and will cause injuries. One way of doing interval training is to run laps on a track or any other fixed course. The distance is fixed and laps can be timed.  The number of laps per interval should be varied, so training is less boring and intensity varies. Of course, when distance is longer, speed is usually lower. You do not necessarily need a track for interval training. You may perform sessions by e.g. running six times three minutes at about 75% of your ability, or ten times one minute at say 90%. You can carry out these runs in any forest or field.
3. Hill work. Hill repeats are a specific kind of interval training. It is very important to build up this kind of training very carefully. A hill should not be too steep; you should be able to maintain a good running technique.
4. Core stability. It is advisable to pay some attention to other forms of training besides running. By running, mainly your legs and cardiovascular system are trained. To improve your technique and efficiency it is wise to do some training for other parts of the body as well. It is hard to explain useful exercises in words, but they can include simple exercises like sit-ups and push-ups. Drills to improve coordination can be part of the program, too. Ask your physical education teacher for advice!

 

Other advice

Rest is just as important as training. Training, school and work all take their time and energy. Training is only effective when followed by sufficient recovery time. So, a well-balanced weekly schedule is of great importance. Communication between athlete and coach is very important as well. The athlete should be able to trust his or her coach and the coach should know how the athlete feels. Are you tired, or did the work-out feel very easy? Finally, becoming a good runner takes patience. Although progression can be made very quickly, becoming a really good runner takes years. But remember, the fun is just as important. You don’t have to become a world class athlete. It is great just to run and feel fit.

 

Training schedule:

 

Monday:         am –     45minutes easy morning run followed by stretching and drills

                        pm –    1hour – first 15mins easy, 30mins tempo, last 15mins easy

 

Tuesday:        am –     50mins easy morning run followed by stretching and drills

                        pm –    Speedwork at track. (200’s, 400’s, 800’s, 1000’s)

 

Wednesday    am –     30mins easy recovery run followed by stretching and drills

                        pm –    Gym work (light weights) and easy treadmill run (20mins), sauna

 

Thursday       am –     45mins easy morning run followed by stretching and drills

                        pm –    Speedwork or hills

 

Friday             am –     30mins easy recovery run followed by stretching and drills

                        pm –    Gym work (light weights), sauna

 

Saturday        am –     easy 1 hour run followed by stretching and drills

                        pm –    Rest

 

Sunday           am –     Long run (not more than 32km +- 2hrs 40mins)

                        pm –    Stretching

 

It is very important to be consistent in the programme. You can’t miss important sessions and then catch up later; you will just end up hurting yourself. Although the programme may look easy, it equates to close to 130km per week which is a lot. That is why from now to mid December, we need to build a base and then slowly get into this programme. From next week twice a week we should do a morning and evening run. No speedwork yet. Our goal is to be better runners next year, not now! It takes time to get into shape, it does not happen overnight.

 

Diet will also play an important role in the training that we will be doing. We don’t eat the healthiest food (chips, Kfc, junk food, etc…). It also is expensive to eat those foods so by us eating healthier, we are not only improving our running, bodies and lifestyle, but we are leaving extra money in our pockets at the end of each month! Get into the habit of making sandwiches for work, eating a lot of fruits during the day, drinking a lot of water during the day… it’s amazing the changes that can happen and you will feel better about yourself  

MARATHON TRAINING PROGRAMME
	AM			PM
WEEK 1
SUN	10KM EASY
MON	8KM EASY			7 X 1000M. 200M RECOVERY
TUE	10KM EASY
WED	16KM EASY
THU	8KM EASY			10KM WITH LAST 3KM FASTER THAN M PACE
FRI	10KM EASY
SAT	30MINS			8 FAST STRIDES AND CONTROL
WEEK 2
SUN	25KM EASY
MON	8KM EASY			MASSAGE DEEP TISSUE AND GYM
TUE	REST OR 5KM EASY
WED	8KM EASY			15 X 400 WITH 60SEC RECOVERY
THU	10KM EASY
FRI	8KM EASY			8 FAST STRIDES AND CONTROL
SAT	16KM INCORPORATING 7 X 3MINS AT M PACE
WEEK 3
SUN	10KM EASY
MON	8KM EASY			DEEP TISSUE MASSAGE AND GYM
TUE	8KM EASY			5 X 2000M WITH 400M RECOVERY
WED	10KM EASY
THU	16KM EASY
FRI	8KM EASY
SAT	8KM EASY			16KM INCORPORATING 10 – 30SEC BURSTS AROUND 8KM
				AND LAST 3KM FASTER THAN M PACE
WEEK 4
SUN	10KM EASY
MON	REST
TUE	8KM EASY			4X400 / 2X1000 / 4X400 ALL WITH 1 MIN REC & 400M BETWEEN EACH SET
WED	10KM EASY
THU	10KM EASY
FRI	8KM EASY
SAT	8KM EASY
WEEK 5
SUN	10KM RACE
MON	8KM EASY
TUE				8KM EASY WITH 10 STRIDES AFTER THE RUN
WED	10KM WITH LAST 5MIN AS FAST AS YOU CAN
THU	8KM EASY			2 SETS OF 1/3/2/4 ALL WITH 1MIN REC & 3MINS BETWEEN SETS
FRI	8KM EASY
SAT	30KM WITH LAST 4KM FASTER THAN M PACE
WEEK 6
SUN	8KM EASY WITH DEEP TISSUE MASSAGE
MON	8KM EASY
TUE	8KM EASY			8X1000M WITH 200M REC
WED	8KM EASY
THU	12KM EASY WITH 10 STRIDES AFTER THE RUN
FRI	8KM EASY			LONG FARTLEK – 8MINS/7/6/5/4/3/2/1 ALL 2MINS REC. GET MASSAGE (LIGHT)
SAT	10KM EASY
WEEK 7
SUN	32KM
MON	8KM EASY
TUE	REST – GET MASSAGE
WED	8KM EASY			15 X 1MIN WITH 1MIN REC
THU	8KM EASY
FRI	8KM EASY
SAT	8KM EASY
WEEK 8
SUN	HALF MARATHON RACE
MON	8KM EASY
TUE	16KM EASY
WED	10KM EASY WITH SOME STRIDES
THU	8KM EASY			5 X 1000 WITH 400M REC
FRI	10KM EASY
SAT	10KM EASY
WEEK 9
SUN	32KM
MON	8KM EASY AND GET DEEP TISSUE MASSAGE
TUE	REST
WED	10KM EASY WITH SOME STRIDES AFTER
THU	8KM EASY			15 X 400M DIVIDE INTO 3 SETS OF 5 1MIN REC AND 400M BETWEEN SET
FRI	8KM EASY
SAT	25MINS ESAY
WEEK 10
SUN	10KM RACE
MON	10KM EASY WITH DEEP TISSUE MASSAGE
TUE	8KM EASY
WED	10KM WITH SOME STRIDES
THU	8KM EASY			8 X 1000M WITH 200M REC
FRI	10KM EASY
SAT	REST
WEEK 11
SUN	8KM EASY			5 X 2000M – 5SECS FASTER THAN SESSION DONE IN WEEK 3
MON	5KM EASY
TUE	20KM EASY
WED	8KM EASY WITH SOME STRIDES
THU	10KM WITH THE LAST 4KM FASTER THAN M PACE
FRI	REST
SAT	8KM EASY
WEEK 12
SUN	10KM EASY
MON	8KM WITH SOME STRIDES
TUE	5KM EASY			4 X 1000M WITH 400M REC
WED	8KM EASY AND GET A LIGHT MASSAGE
THU	REST
FRI	20MINS EASY
SAT 20MINS EASY OR REST
SUN	RACE DAY – HAVE THE BEST MARATHON OF YOUR LIFE!!!