insin/couch25k — Issue #1: Support multiple running programs
Author: insin
Created: 2011-12-30 00:47:35+00:00
State: open

E.g. this training program from the Belfast City Marathon site:

This programme uses 10 minutes/per mile pace as standard – if you run slower or quicker than this, simply run for at least the duration of time given, rather than worrying about the actual miles you're doing.
Note that your minute per mile time will probably become quicker, especially on the shorter runs, as the weeks go by.

Week One

Run one- 30 minute jog / approximately 3 - 4 miles
Run two- 35 minute jog / approximately 3 - 4 miles
Run three- 40 minute jog / approximately 4 miles
Run four – 30 minute jog /approximately 3 miles
Optional cross training day
Two rest days - fit these in around your runs, perhaps one in the middle of the week and one the day before or after your longer run. Always remember to include at least these two days each week to ensure you get the maximum benefit from your training by allowing your body to recover and repair.

Week two

Run one – 30 minutes / 3 - 4 miles
Run two – 35 minutes / 3 - 4 miles
Run three – 40 minutes / 4 - 5 miles
Run four – 30 minutes / 3 - 4 miles
Optional cross training day
This week is about getting comfortable with putting some miles in, so the mileage is the same as week one.

Week three

Run one – 30 minutes / 3 - 4 miles
Run two – 40 minutes / 4 - 5 miles
Run three – 30 minutes / 3 - 4 miles
Run four – 55 minutes/ 5 - 6.5 miles LSR (Long Slow Run) – this is one of the most important elements to progress during the course of your marathon, as it will prepare you for being on your feet for a long time, as you will be on race day, and also to increase your endurance. Throughout the programme this will gradually increase, although you will notice on some weeks it drops back slightly, this is a 'lower mileage' week to give your body a chance to recover from all the mileage and get ready for another few weeks hard training.
Optional cross training day

Week four

Run one – 30 minutes / 3 - 4 miles
Run two 40 minutes/ 3 - 4 miles
Run three – 30 minutes / 3 - 4 miles
Run four – 70 minutes / 7 - 8 miles – LSR (Long Slow Run)
Optional cross training day
Don't forget to keep hydrated – you may want to think about carrying water with you on your longer runs, and make sure you are replacing electrolytes lost through sweat (with an electrolyte drink or tablets).

Week five

Run one - 30 minutes / 3 - 4 miles
Run two – 40 minutes / 3 - 4 miles
Run three – 30 minutes / 3 - 4 miles
Run four – 60 minutes / 6 - 7 miles - LSR (LONG SLOW RUN)
Optional cross training day
Listen to your body – if you are feeling any pain that seems worse than just your muscles getting used to running more, check it out by seeking advice from a physiotherapist or experienced runners.

Week six

Run one – 30 minutes / 3 - 4 miles
Run two – 40 minutes / 4 - 5 miles
Run three – 30 minutes / 3 - 4 miles
Run four – 90 minutes / 9 -10 miles – LSR (LONG SLOW RUN)
Optional cross training day
Try to vary your running routes so that you do not become bored, if you are using a loop course why not run it in the opposite direction.

Week seven

Run one – 30 minutes / 3 - 4 miles
Run two – 50 minutes / 5 - 6 miles
Run three – 30 minutes / 3 - 4 miles
Run four – One hour 40 minutes / 10 -11 miles - LSR (LONG SLOW RUN)
Optional cross training day
Perhaps at this stage you might want to try using energy gels for your longer runs. This will help to replenish the carbohydrates being supplied to your muscles to keep you going on those long runs.

Week eight

Run one – 30 minutes / 3 – 4 miles
Run two – 50 minutes/ 5 - 6 miles
Run three – 30 minutes / 3 - 4 miles
Run four – 70 minutes / 7 - 8 miles - LSR (LONG SLOW RUN)
Optional cross training day
Many runners suffer from chafing at some point – if this is happening to you, make sure you are wearing good technical running gear that will help to wick the sweat away, or use an anti-chafing product such as Bodyglide.

Week nine

Run one – 30 minutes / 3 - 4 miles
Run two – 60 minutes / 6 - 7 miles
Run three – 30 minutes / 3 - 4 miles
Run four – Two hours / 12 -13 miles - LSR (LONG SLOW RUN)
Optional cross training day

Week ten

Run one – 30 minutes / 3 - 4 miles
Run two – 70 minutes / 7 - 8 miles
Run three – 30 minutes / 3 - 4 miles
Run four – Two hours / 12 -13 miles - LSR (LONG SLOW RUN)
Optional cross training day

Week 11

Run one – 30 minutes / 3 - 4 miles
Run two – 70 minutes / 7 - 8 miles
Run three – 30 minutes/ 3 - 4 miles
Run four – One hour 40 minutes / 10 -11 miles - LSR (LONG SLOW RUN)
Optional cross training day

Week 12

Run one – 30 minutes / 3 - 4 miles
Run two – 70 minutes / 7 - 8 miles
Run three – 40 minutes / 4 - 5 miles
Run four – Two hours 30 minutes / 15 - 16 miles - LSR (LONG SLOW RUN)
Optional cross training day

Week 13 Recovery Week and Interval Session

Run one – 40 minutes / 4 - 5 miles
Run two – 80 minutes / 8 - 9 miles
Run three – 40 minutes / 4 - 5 miles
Run four – Two hours 40 minutes / 16 - 18 miles - LSR (LONG SLOW RUN)
Optional cross training day

Week 14 - lower mileage week to include a half marathon

Run one – 40 minutes / 4 - 5 miles
Run two – 70 minutes / 7 - 8 miles
Run three – 30 minutes / 3 - 4 miles
Run four – optional - Half marathon race – LSR (LONG SLOW RUN)
Rest for three days!

Week 15

Run one – 40 minutes / 4 - 5 miles
Run two – 90 minutes / 9 - 10 miles
Run three – 50 minutes / 5 - 6 miles
Run four – Three hours / 18 - 20 miles - LSR (LONG SLOW RUN)
Optional cross training day

Week 16

Run one – 50 minutes / 5 - 6 miles
Run two – 90 minutes / 9 -10 miles
Run three – 50 minutes / 5 - 6 miles
Run four – Two hours 20 minutes / 14 - 15 miles – LSR (LONG SLOW RUN)
Optional cross training day

Week 17 - Biggest mileage week- approximately 45 miles

Run one – 50 minutes / 5 - 6 miles
Run two – One hour 40 minutes / 10 - 11 miles
Run three – 50 minutes/ 5 - 6 miles
Run four – 3hr 30 minutes/20-22 miles – LSR (LONG SLOW RUN)
Optional cross training day

Week 18 – Starting to taper
Run one – 50 minutes / 5 - 6 miles
Run two – 80 minutes / 8 - 9 miles
Run three – 40 minutes / 4 -5 miles
Run four – Two hours / 12 - 14 miles – LSR (LONG SLOW RUN)
Optional cross training day
This week your mileage begins to decrease as the marathon draws near, giving your body a chance to recover and gather energy and freshness before the big day.

Week 19
Run 16 miles maximum over three days plus eight to 10 miles at the weekend as your long run.
Run one – 40 minutes / 4 - 5 miles
Run two – 60 minutes / 6 - 7 miles
Run three – 30 minutes / 3 - 4 miles
Run four – 80 minutes/ 8 -10 miles – LSR (LONG SLOW RUN)
Optional cross training day

Week 20
Run 12 miles maximum over three days with plenty of rest and relaxation with four days to go to marathon day. Be sure to jog slowly or walk briskly with only a few days to go to keep the ‘legs going’ and confidence up.
Run one – 30 minutes / 3 - 4 miles
Run two – 40 minutes / 4 - 5 miles
Run three – 20 minutes / 2 - 3 miles