Training Schedules for Recreational Runners
Resources for Beginners and Getting Back into the Sport Runners
During the last 55+ years, I've had many mentors and a few coaches, but today I'm self-coached. Now self-coached is just my way of saying my high-performance competitive racing days are long over, so I don't need to be coached for motivation or any special plan. I've learned enough about myself and my capabilities to know the good, the bad, and the ugly of my limitations. Besides, in this stage of my running "career," it's all about enjoyment.
However, when it comes to training schedules, I'm all ears. I tend to look for schedules for my goals such as 5/10K or 1/2 Marathons. But your needs may be different. you may be looking for a beginner running schedule - you know from zero to 5K-type program. Or you may be looking for a serious 10K race training prep or longer distances such as ½ - Full Marathon distance. Below will get you started along with the book recommendations in our library section.
Realize you'll have to experiment as no one training schedule suits all, and you may have to adjust to accommodate speed, work and life schedule, and even weather. Being selective and prepared to test your body in a gentle way keeps the spirit and enjoyment of running alive.
I’ll start off with explaining a few terms so there is no confusion as you perform your own research and ask questions. In addition, some or all of these terms may be used in training schedules and by defining them now you’ll be clear about what to expect.
HEART RATE FACTORS
A lot has been written about workouts and your target heart rate. An often-touted formula is 220 minus your age to get your THR. It's certainly a guide but should be looked at only from that context.
I've linked the heading above to an overview of the topic regarding exercise as it covers basics and will give you an introduction when mapping out a training schedule. As running is mostly aerobic exercise, be sure to discuss with your physician your intention and ask if you should have an assessment before starting.
I personally don’t get too caught up in the THR, especially during training. I have trouble focusing on my running and watching my heart rate as well. But there are plenty of folks, and you may be one, that wants to keep a watchful eye on your heart rate, especially during the beginning phase. To do this outdoors you’ll need to invest in a watch that also monitors your heart’s BPM (Beat per Minute). These watches can usually be set to beep if you go above a specific BPM ceiling.
What’s entailed in using THR sessions? The idea is to use the chart above for a training session you’ll calculate the determined zone, depending on the intensity you want to stay within for your session. It may feel awkward at first but eventually, it’ll become second nature to you and you’ll even be able to accurately predict your BPM based on the effort you’re experiencing without glancing at your watch.
NOTE: There are people who run who have the capacity to extend well beyond their theoretical heart rate limit and for long enough to endanger their lives. I don’t. And I highly recommend you don’t either. Most of us “run out of gas” and tread water well before this danger level is reached.
AEROBIC AND ANAEROBIC EXPLAINED
Aerobic vs Anaerobic Workouts:
You must understand how these two terms differ without having to read a scientific thesis about your body.
Aerobic exercise provides you with stamina built up over time by performing mostly slow long-distance running. Aerobic training increases the efficiency of your cardiovascular system so you can pump more oxygen efficiently to your leg muscles to keep them moving over long distances. Aerobic conditioning will lower your resting heart rate - Beats Per Minute – over time, as a measure of this efficiency.
Anaerobic workouts involve short bursts of intensive activity and are repeated to provide racing fitness. Anaerobic workouts can consist of speed or hill training or both. Examples of running include fast pace over short distances – not just sprinting – but include 400 meters – 1-mile intervals and fast hill running. The difference from aerobic training is in anaerobic; the body can't get enough oxygen to the muscles to generate the energy needed, so it obtains energy through its glucose stores, and this quickly is depleted and leads to a buildup of lactic acid in the muscles, which leads to muscle cramps, pain, and fatigue.
If you want to improve your times and performance, a mixture of both types of workouts in your schedule is needed. Simply put, aerobic workouts provide an ongoing foundation of stamina, and anaerobic can increase speed, particularly over short distances. Most people out to just enjoy their running and getting fit will focus on aerobic easy pace workouts.
Interval/Fartlek /Tempo Explained
Interval Workouts:
Interval training is a type of workout where you alternate between slow and fast running. It’s also known as High-intensity Interval Training (HIT). Similar to Interval training is Fartlek workouts. Both of these were developed in Europe during the 1930s. Coaches tend to use the term intervals for a workout involving short to medium distances 400 - 800 meters of speed running and less for complete rest or slow jogging pace.
The intensity can be increased by reducing the rest time between the intervals or the number of repetitions.
Fartlek Workouts:
Fartlek tends to be continuous running with alternates of a fast pace for allotted time or distance with an easier pace for the same or longer periods. Fartlek originated in Scandinavia and took place in woods and forests rather than on a track. Today Fartlek can be employed to add a sense of fun and freedom to a workout improvising on the distance between hard and slower pace, either on a track, trail or the road.
Tempo/Threshold Workouts:
Finally, you’ll come across the terms Tempo and Threshold in schedules. Essentially, they are the same concept. The aim is to run near race pace in the middle of your run but run first and last parts at an easy pace. The goal is to help improve your ability to sustain a harder pace for longer.
It’s easy to run faster for longer than you should doing Tempo, so be careful. It shouldn’t feel like you’ve been in a race when finished.
Race Time Predictor Resource
A race time predictor calculates your expected finish time and pace based on a previous race at a lesser or longer distance. For example, if you’ve completed a 5K race in 31 minutes and want to know what your expected 10K time could be then by imputing the 5K results it will calculate your expected 10K finish time. Same for ½ or full marathon.
Be aware it’s only a guide, especially for the longer distances and it assumes you’re doing the mileage to support the prediction. Many runners, including myself, use a race predictor for longer distances such as 1/2- marathon distance so you can pick an appropriate training schedule for your goal finish time.
If you really are starting out from scratch, then use time rather than distance as a guide. By all means ease into your first run by doing some fast walks for a few sessions until you feel ready to break into a jog. From a time perspective start out with 10 minutes runs and then step it up to 20 and then 30 minutes. If you can’t run the full 10 minutes then use the run-walk method – 5-minute run and 5-minute walk or some combination to suit your fitness. If you keep to 10-minute splits then you can progress as you gain fitness and confidence. These runs should feel enjoyable and easy – anything beyond that and you’re going too fast too early. Throw in plenty of rest days, at least two or three per week is typical at this stage.
Couch to 5K Plan – 12-week Beginner’s Training Plan:
The couch potato to your first 5K race is a popular concept with beginners today. While the title seems like a Madison Avenue marketing slogan don’t dismiss it too quickly. There are many beginners who have followed such a plan to race in three months and gone on to greater milestones.
This plan is gentle with multiple rest days and is a 12-week program with a balance of walk/run sessions, culminating with a 5K race. Research for a 5K race three months away, enter it and start your program. Committing to a race early will keep you on schedule and motivated.
5K Run – 7-week Training Schedule for beginners:
This is a shorter plan, but the goal is the same to get you to a 5K race in only 7 weeks. It employs a mix of running, walking, and rest days. Do tailor it for your capabilities – remember the goal is to complete a 5K race you’re not aiming to win your age category! You can walk the entire 5K if needed or run/walk a combination as you feel necessary.
Jeff Galloway – Free 5K/10K Training Schedules:
Jeff Galloway is a USA Olympian who has made the walk/run method his own battle cry. While Jeff has written many books the schedules here are free. Not strictly a beginner’s plan but if you’ve done running before and looking to get back to it after a long layoff then one of these will cover your reentry in a gentle manner.
Absolute Beginner – 8-week 5K or 3-mile Training Plan:
This plan is similar to the above ones in that goal is to get you to be able to run continuously for 5K, and is achieved by a mixture of jogging and walking throughout the 8 weeks.
Beginner 8-week 10K or 6-mile Training Plan:
If you’ve already completed a 5K but still in the beginner enclosure then this plan will support you stepping up to the longer distance. The schedule will increase your mileage (but not a lot) in two-week sections until you’re ready to complete your first 10K race.
16-week Basic Marathon Schedule: How to Get Round your First Marathon:
Should I include this here or in the intermediate section I considered? I decided to add it here as so many people these days actually start off running as a beginner to run a marathon. So this plan is about a gentle plan for “running” a marathon as there is. I would recommend you get a few 5K and 10K training stints and races under your belt before tackling this plan - even a half-marathon race if you can. You’ll be running 4-5 days per week with some serious mileage towards the final 4 weeks. One of your biggest challenges will be finding the time to fit in all the training.
The term intermediate runner can cover a broad spectrum of capabilities and training plans. I have been running for nearly six decades and am comfortable with entering a 5K or 10K race based on my ongoing average weekly mileage. However, if I’m going beyond that to tackle a ½-marathon or full marathon then I’ll download a training plans relevant for my expected pace.
If you’ve completed a number of 5K and 10K races running continuously and averaging 20-miles weekly training then you may feel ready to try a plan with the goal of seeing just how fast you can run over a 5K or 10K distance. This is where a training plan really helps you get race ready. Use a race predictor similar to this one - to determine your time goal and then choose an appropriate training plan to support that goal. Prepare to start plan 8-12 weeks prior to your race. You’ll need to be prepared to do speed work as part of your training. If you want to run fast (fast for you that is!) then you’ll need to do speed workouts and have training that approaches your race pace for a least some of the time.
You may think to yourself if I want to race my best time I need to train most of the miles running hard, right WRONG. Many elite runners train 80% easy pace and 20% fast/hard. Of course, their easy runs maybe faster than our race pace. But it doesn’t matter. Much of your running should feel easy to you, that is be able to hold a dialogue with somebody even when breathing faster than normal, and regardless of your capabilities.
5K/10K Training Plans
I have found when it comes to adding some zip to my 5K and/or 10K times Hal Higdon is an authority and a must read for me. If you want to move into improving your race times he has different levels of plans culminating in “advanced.” The 5K and 10K plans shared here are from his “intermediate” category. In his plans he recommends cross-training on one of the days, which can be swimming, cycling, gym apparatus such as an elliptical trainer, or fast walking. I tend to walk on my off running or rest days.
In this intermediate 5K plan from Runner’s World you should be able to run continuously for 30-min four times per week before starting. There’s a fair amount of easy running and rest days but also increasing speed workouts as you progress through the 6-week program.
Because of the intensity and amount of speed/interval workouts it may need adjusting depending on your fitness level.
This plan has two speed workouts each week with easy runs increasing in length as you move through the program. There’s a good mixture of interval workouts, tempo, and long easy pace runs in this program. This adds variety to keep you motivated but also keep the fun element front and center.
Again, if you find you're working hard at each session then back-off some of the speed sessions. You should not feel tired in the legs before each session.
Half-Marathon & Full Marathon Training Plans
Here are a few plans covering 1/2 marathon (13.1 miles) and a full marathon (26.2 miles). I would recommend you get a solid year of running averaging 25-30 miles per week before tackling these longer distances, especially a full marathon, which should be approached cautiously. I would advise you to train and finish a half-marathon race before tackling a marathon. This will give you confidence and prepare your body for a marathon training plan.
As plans for these distances tends to be based on expected completion times – such as half-marathon in sub-2.30 or sub-2:00 hrs. or full marathon in sub-4.30 or sub-4.00 hrs., then I recommend you take your latest 10K race result and plug it into the race predictor here - to get your expected ½ or full marathon expected completion time and choose an appropriate training plan to meet that target time.
12-week sub-2:30 Half-Marathon Training Plan:
From the schedule page: “Target times: 2:15 to 2:30 (run/walk) (race pace: sub-11:26 per mile). You should be capable of either a sub-1:05 10K, a sub-1:55 10-miler or a sub-6:00 marathon. Training will be three days a week, with an average weekly mileage of 15 miles.”
12-week sub-2:00 Half-Marathon Training Plan:
From the schedule page: “Target times: from 1:45 to 1:59 (race pace: sub-9:09 per mile). You should be capable of either a sub-50 10K, a sub-90 10-miler or a sub-4:30 marathon. Training will be five days a week, with an average weekly mileage of 30 miles.”
If your target 1/2 -marathon time or goals are faster than these then you’ll find more advanced training plans for reaching faster times below under the advanced tab.
16-week sub-4:30 Full Marathon Training Plan:
From schedule page: “A 4:30 marathon is approximately 10:00mins/mile for the entire course. To break 4:30, you should be capable of running a sub-2:00 half marathon and a sub-53:00 10K. Each week will include easy, long, tempo and speed runs as well as core sessions, rest days and optional cross-training.”
16-week sub-4:00 Full Marathon Training Plan:
From schedule page: “A 4:00 marathon is approximately 9:00mins/mile. To break 4:00, you should eventually be capable of a sub-1:50 half marathon (approx. 8:20min/mile) and a sub-50:00 10K (approx. 8:00min/mile). Each week will include easy, long, tempo and speed runs as well as core sessions, rest days and optional cross-training.”
If your target full marathon time or goals are faster than these then you’ll find more advanced training plans for reaching faster times below under the advanced tab.
If you’re still reading then your form of running enjoyment is fast, focused, and dedicated! I’m impressed. You are a serious runner looking to push up your performance ceiling. Whatever, your distance goals this section is for you. Take your current barrier and smash through it!
While these plans are free you may want to consider a customized or paid-for plan or purchase one of the many books focused on training for the specific distance you're intending to race.
5K/10K Training Plans
Hal Higdon is an authority I listen to and a must-read if you want to move into improving your race times. The 5K and 10K plans shared here are from his “advanced” category. These plans are for seasoned runners who wish to push themselves to the limit in achieving their personal best times at a high level. The 5K schedule has a rest day most weeks, but the 10K schedule is 7-days of training for the 8 weeks.
Half-Marathon & Full Marathon Training Plans
12-week sub-1:20 Half-Marathon Training Plan:
From the schedule page: “Target times: 1:10 to 1:19 (race pace: sub-6:06 per mile). You should be capable of either a sub-36 10K, sub-60 10-miler or a sub-3:00 marathon. Training will be at least six days a week, with an average weekly mileage of 50 miles.”
The commitment level is high for this plan and involves track and speed sessions throughout the program.
16-week sub-3:00 Full Marathon Training Plan:
Achieving a sub-3-hour marathon is serious business. You’ll be running 6 days a week. From the schedule page: “A 3:00 marathon is approximately 6:50min/mile. To break 3:00, you should eventually be capable of a sub-1:25 half marathon (approx. 6:30min/mile) and a sub-38:00 10K (approx. 6:00min/mile). Each week will include easy, long, tempo, and speed runs as well as core sessions, a rest day, and optional cross-training.”
RECENT ARTICLES & RESOURCES
ABOUT TRAINING
Discover how to add fun into your running when motivation sinks – here are simple strategies to get your excitement back and make running fun again.
Read More
Discover the benefits of a training schedule for beinning runners to keep your motivation, fun and avoid risking injuries, boredom but keep the excitement.
Read More
Discover running for therapy and the mental health benefits as a runner and how it can help as a treatment for some mental health conditions.
Read More
Discover if you need a running coach – what are the pros and cons and how to decide if you’re a beginner looking for fun only if it is worth the cost?
Read More