Training zone

This training plan is designed to get you to the start line of a 5km feeling prepared and confident that you can achieve your goal.

This training plan is designed to get you to the start line of a 5km feeling prepared and confident that you can achieve your goal.

This training plan is designed to get you to the start line of a 5km feeling prepared and confident that you can achieve your goal.

This training plan is designed to get you to the start line of a 10km feeling prepared and confident that you can achieve your goal.

This training plan is designed to get you to the start line of a 10km feeling prepared and confident that you can achieve your goal.

This training plan is designed to get you to the start line of a 10km feeling prepared and confident that you can achieve your goal.

This 12 week beginner plan is designed for those who are either new to regular running or those stepping up to longer distances for the first time. This plan will see you training 3-4 times a week and we would encourage you to compliment the running outline with core conditioning and cross training as outlined in our Running Guide. 

This 12 week improvers runner’s plan is designed for those who run more regularly. Perhaps you have completed a 10km or half marathon before and are looking to step up in distance or improve your time. This plan will see you training 4-5 times a week and is suitable for runners aiming for anything between 90 minutes right through to 2 hours - 2 hours 10 minutes. We would encourage you to complement the running outline with core conditioning and cross training as outlined in our Running Guide.

This experienced runner’s plan is designed for those who train regularly and who are looking to improve their performance and to run personal best times. You may have run a half marathon in the past or even a full marathon. 

This run/walk plan is ideal if you are just starting out on your running journey taking you through 14 weeks of training based on a mix of running and walking to get you ready to have a fantastic experience on marathon day.

This beginner marathon plan is designed to get you ready to run your first marathon or first marathon after a long period out of running. You should be able to run continuously at an easy pace for 20 minutes before you start. If you don’t feel you are ready you can check
out our run/walk plan and build up gradually, keeping it all in balance. 

This improver marathon plan is designed to get you ready to run run a marathon and improve on a recent marathon performance or step up from 10km and half marathon races to your first full marathon. It can be used to cover a race of paces from 3 hours right through to 4.5 hours and assumes you are ready to run for 75-90 minutes continuously before you start.

This advanced marathon plan is designed to get you ready to race your marathon and is designed for those looking to progress their current marathon PB and particularly those looking to run 3 hours 15-30 minutes or faster.

If you want to be a better runner tomorrow than you are today then it’s time to call yourself a performance athlete, a runner and start making the right mental affirmations to commit to the training you need to do to develop

If you are pushing your body to new levels of fitness it is essential that you have a healthy and balanced diet. Fuelling yourself correctly for training and keeping well hydrated will enhance your performance and your experience.

You should stretch before and after you exercise. Before you set off you should focus on dynamic stretches where you are moving your body, increasing blood flow and warming up your muscles. Afterwards, static stretching where you hold a stretch for up to thirty seconds is best.