Are you a beginner joining your first run this SCKLM and not sure how to properly train? Worry not because we have running training plans for you! Whether you’re joining the 5K, 10K, or Half marathon, follow our simple schedule and customise it to suit your fitness level and timeline. These plans were tailored to beginners just like us!
A quick google search will land you hundreds of training plans, but the core of most are pretty similar and are structured around a basic formula as follows
- Train three days a week
- Run or run/walk 20 to 30 minutes, two days a week
- Take a longer run or run/walk (40 minutes to an hour) on the weekend
- Rest or cross-train on your off days
- Run at a conversational pace
- Consider taking regular walk-breaks
If you’re a beginner runner, or are trying to improve your race time, you can try the run-walk-run method. This technique doesn’t mean walking when you’re tired; it means taking brief walk breaks when you’re not. Taking these breaks makes training less gruelling and reduces the risk of injury as it gives the muscles regular recovery time during a long run. Through time, you can build stamina and strength to run from start to finish without stopping. Here’s a suggested run-walk-run combinations which you can tailor to your goals
Remember to walk before you feel tired!
Helpful training terms
Long Run: Long runs are the critical workout that develops endurance. Use a fitness tracker or running watch to track your running mileage. Alternatively, you can find a track (four laps equal a mile), measure a mile in your car or use a GPS map app to measure your distance covered.
Cross-Training: On cross-training days, stick to non- or low-impact workouts like yoga, swimming, cycling or light strength/weight training (which also helps prevent injury and increase your pace). The added exercise will boost your running and overall endurance and prevent you from getting bored or burned out.
Rest Days: A rest day means no workout — kick back and enjoy, knowing that it’s during this down time that the body heals and gets stronger.
Hilly run: Running up and down a stretch of hills or hilly loop, which builds leg and lung power
Running Effort Level or Running Perceived Effort (RPE)
1 Sitting down chilling
2 Sunday stroll walk
3 Brisk walk
4 Very gentle jog
5 Steady jogging pace
6 Tempo pace – quick jog
7 Quick but sustainable pace
8 Tough going
9 Running away from zombies
10 Usain Bolt pace
Running plans for beginners
For more detailed training plans for your category distance (5k, 10k, or Half marathon), see below!
5k training plan for beginners (9 weeks)
10k training plan (12 weeks)
Half Marathon training plan (12 weeks)
The most important thing is to just get started! Good luck~