Looking to get running during lockdown? If you're new to running, or you've just completed one of our RWC: 16-week, sub-3:45 marathon training plan, we've written a training plan to get you exercising five times a week. This schedule is based around time rather than miles or kilometres. Many new runners find training to time less stressful than training to distance.
How to follow the plan:
This schedule will have you exercising five times a week: three running session and two cross-training sections. The cross-training sections are designed to be quick and easy to perform at home with no equipment.
- 10mins cross-training includes: 1min plank, 2min side plank (1min each side), 2mins squats, 2mins lunges (1min each side), 2mins calf raises; 1min press-ups.
- Feel at liberty to move around the run days so that they work with your schedule. Just remember to allow for at least a day’s rest between runs.
A four-week plan for beginners:
Week 1:
Monday: Easy 15-minute run (5/10 effort)
Our 4-week training plan to sharpen your 10K speed
RWC: 16-week, sub-3:45 marathon training plan
Thursday: Rest
Monday: Easy 20-minute run
Saturday: Easy 20-minute run
Sunday: Rest
Week 2:
Monday: Easy 20-minute run
RWC: 16-week sub-4:00 marathon training plan
Wednesday: 10 minutes easy, then 4 x 1 minute fast (with 1min rest between reps), 10 minutes easy
Thursday: Rest
Monday: Easy 20-minute run
RWC: 16-week sub-4:00 marathon training plan
Sunday: Rest
Week 3:
Train for a sub-1:25 half marathon
RWC: 16-week sub-4:00 marathon training plan
Wednesday: 10 minutes easy, then 10 minutes tempo (7/10 effort), 10 minutes easy
Thursday: Rest
Monday: Easy 20-minute run
Saturday: Easy 30-minute run (walk some of this if you like)
Sunday: Rest
Week 4
Monday: East 30-minute run
RWC: 16-week sub-4:00 marathon training plan
Wednesday: 10mins easy, 10mins running up and down a hill (7/10 effort), 10mins easy
Train for a sub-1:25 half marathon
Friday: Rest
Saturday: Easy 40-minute run (walk some of this if you like)
Sunday: Rest
