8 WEEK PRE-TRAINING SCHEDULE

If you have not run for a long time, or would benefit from some extra training before starting your training programme the below 8 week pre-training schedule will really help.

Week 1

mon
 Walk/Jog 20mins
tue
 Rest
wed
 Walk/Jog 30mins
thu
 Rest
fri
 Walk/Jog 30mins
sat
 Rest
sun
 Walk/Jog 40 mins

Week 2

mon
Jog 15mins
tue
 Rest
wed
Walk/Jog 40mins
thu
 Rest
fri
Walk/Jog 30mins
sat
 Rest
sun
Jog 25mins

Week 3

mon
Walk/Jog 50mins
tue
 Rest
wed
Walk/Jog 60mins
thu
 Rest
fri
Jog 30mins
sat
 Rest
sun
20mins Fast

Week 4

mon
Walk/Jog 60mins
tue
 Rest
wed
Run 25mins
thu
 Rest
fri
Jog 40mins
sat
 Rest
sun
Jog 50mins

Week 5

mon
Rest
tue
 Rest
wed
Jog 45mins
thu
 Rest
fri
Easy 20mins
sat
 Rest
sun
Run 3km fast

Week 6

mon
Easy 30mins
tue
 Rest
wed
Jog 60 mins
thu
 Rest
fri
Run 45mins
sat
 Rest
sun
Jog 60mins

Week 7

mon
Rest
tue
40 mins fast
wed
30 mins easy
thu
 Rest
fri
45mins easy
sat
 Rest
sun
Run 45mins

Week 8

mon
Rest
tue
Run 45 mins
wed
Rest
thu
Run 30mins
fri
Rest
sat
Rest
sun
5k Race