Training Schedules are provided here for 5k, 10k, half marathon and marathon. The schedules are my own recommendations and are based on 8 week timespans for the 5k, 10k and half marathon (an 8 week cycle is called an Mesocycle), and is based on 16 weeks (2 mesocycles) for the marathon.
The schedules are based on 7 day periods and actual days of the week are not shown so the runner can choose what days best suit them to undertake each session. The schedules should be adapted if necessary to fit in with lifestyles.
Rest days are included in the schedules and must be considerd as an important part of training. The runner must also listen to their body and if a futher rest day is required it should be taken.
Speed work is not shown in detail but should consist of different sessions either each week or at least fortnightly so the body is put under stress to some degree each week. Details can be agreed with the coach.
Click on the links below for a pdf version of the schedules
DETAILS OF THE 5K SCHEDULE ARE HERE
DETAILS OF THE 10K SCHEDULE ARE HERE
DETAILS OF THE HALF MARATHON SCHEDULE ARE HERE
DETAILS OF THE FULL MARATHON SCHEDULES ARE HERE. There are two schedules for the marathon based on beginners and experienced runners to the distance.