Training plans

Do not worry if you have never run before. NOW is a good time to start! Our race has 3 distance options and you can choose which one to run. This section contains a training guide for these three distances. If this is your first race, and you are going to keep up your running activities in the future, we recommend you to follow these training schemes:
  • For a distance of 5 km, give yourself at least 3-4 weeks to start training;
  • For a distance of 10 km, give yourself at least 8-10 weeks to start training;
  • For a distance of 21.1 km, give yourself at least 2-3 months to start training.
Training
Select your distance: 21.1 km, 10 km, or 5 km
You have decided to enter your first half marathon race — congratulations! In this section we will soon add a training plan to prepare for your first Half-Marathon.

Training Plan:

Weeks Training 1 Training 2 Training 3 Comments
1 10 minutes running, 5 minutes walking, 10 minutes running, 5 minutes walking 15 minutes running, 5 minutes walking, 10 minutes running, 5 minutes walking, 10 minutes running 15 minutes running, 5 minutes walking, 15 minutes running, 5 minutes walking, 10 minutes running You need to run at comfortable pace with a low heart rate, not higher than 149 heart beats per minute.
2 20 minutes running, 5 minutes walking, 20 minutes running, 5 minutes walking 20 minutes running, 5 minutes walking, 20 minutes running, 5 minutes walking, 10 minutes running 20 minutes running, 5 minutes walking, 20 minutes running, 5 minutes walking, 15 minutes running
3 30 minutes running, 5 minutes walking, 15 minutes running 30 minutes running, 5 minutes walking, 20 minutes running 40 minutes running at heart rate 145 beats per minute
4 Long running 40 minutes at heart rate 145 Long running 45-50 minutes at heart rate 145 The 4th week is a slow down week – only two trainings
5 Long running 40 minutes at heart rate 145 20 minutes at heart rate 145 10 minutes at heart rate 160 15 minutes at heart rate 145 Long running 1 hour at heart rate 145
6 Long running 45 minutes at heart rate 145 20 minutes at heart rate 145 5 minutes at heart rate 165, 5 minutes at heart rate 145, 5 minutes at heart rate 165, 5 minutes at heart rate 145, 5 minutes at heart rate 160, 10 minutes н пульсе 145 Long running 1 hour 10 minutes at heart rate 145 Training number 2 is interval running, it’s very important to stick to the recommended heartrate
7 Long running 45-50 minutes at heart rate 145 20 minutes at heart rate 145 20 minutes at heart rate 160, 15 minutes at heart rate 145 Long running 1 hour 20 minutes at heart rate 145
8 Long running 1 hour at heart rate 145 Long running 1 hour 15 minutes at heart rate 145 The 8th week is a slow down week – only two trainings
9 Long running 50 minutes at heart rate 145 20 minutes at heart rate 145 1 minutes at heart rate 160, 2 minutes at heart rate 145, 2 minutes at heart rate 160, 3 minutes at heart rate 145, 3 minutes at heart rate 160, 2 minutes at heart rate 145, 2 minutes at heart rate 160, 1 minutes at heart rate 160, 5 minutes at heart rate 145 Long running 1 hour 30 minutes at heart rate 145 Training number 2 – with tempo intervals is called Fartlek
10 Long running 50 minutes at heart rate 145 15 minutes at heart rate 145 3 minutes at heart rate 160, 3 minutes at heart rate 145, 3 minutes at heart rate 160, 3 minutes at heart rate 145, 3 minutes at heart rate 160, 3 minutes at heart rate 145, 3 minutes at heart rate 160, 10 minutes at heart rate 145 Long running 1 hour 30 minutes at heart rate 145
11 Long running 50 minutes at heart rate 145 15 minutes at heart rate 145 10 km tempo running at heart rate до 165 5 minutes at heart rate 145 Long running 1 hour 20 minutes at heart rate 145
12 Long running 1 hour 10 minutes at heart rate 145 Long running 1 hour 30 minutes at heart rate 145 The 12nd week is a slow down week – only two trainings
13 Long running 1 hour at heart rate 145 15 minutes at heart rate 145 10 times of 200 meters fast and 200 meters slow 10 minutes at heart rate 145 Long running 1 hour 40 minutes at heart rate 145
14 Long running 1 hour at heart rate 145 15 minutes at heart rate 145 5 minutes at heart rate 160, 5 minutes at heart rate 145, 3 minutes at heart rate 160, 3 minutes at heart rate 145, 1 minutes at heart rate 160, 10 minutes at heart rate 145 Long running 1 hour 20 minutes at heart rate 145
15 Long running 50 minutes at heart rate 145 15 minutes at heart rate 145 1 minutes at heart rate 160, 1 minutes at heart rate 145, 1 minutes at heart rate 160, 5 minutes at heart rate 145, 1 minutes at heart rate 160, 1 minutes at heart rate 145, 1 minutes at heart rate 160, 5 minutes at heart rate 145 Long running 35-40 minutes at heart rate 145, stretching exercises Pre-race week
Strength training link
The 10 km distance is popular among runners of various ages. In this section we will soon add a training plan to prepare for your first 10K race.

Training Plan:

weeks Training 1 Training 2 Training 3 Comments
1 10 minutes running, 5 minutes walking, 10 minutes running, 5 minutes walking 15 minutes running, 5 minutes walking, 10 minutes running, 5 minutes walking, 10 minutes running 15 minutes running, 5 minutes walking, 15 minutes running, 5 minutes walking, 10 minutes running You need to run at comfortable pace with a low heart rate, not higher than 149 heart beats per minute.
2 20 minutes running, 5 minutes walking, 20 minutes running, 5 minutes walking 20 minutes running, 5 minutes walking, 20 minutes running, 5 minutes walking, 10 minutes running 20 minutes running, 5 minutes walking, 20 minutes running, 5 minutes walking, 15 minutes running
3 25 minutes running, 10 minutes walking, 5 minutes running, 5 minutes walking, 5 minutes running 25 minutes running, 5 minutes walking, 20 minutes running 35 minutes running at heart rate 145 beats in a minute
4 Long running 40 minutes at heart rate 145 Long running 45-50 minutes at heart rate 145 The 4th week is a slow down week – only two trainings
5 Long running 35-40 minutes at heart rate 145 15 minutes at heart rate 145 10 minutes at heart rate 160 15 minutes н пульсе 145 Long running 50 minutes at heart rate 145
6 Long running 40 minutes at heart rate 145 15 minutes at heart rate 145 3 minutes at heart rate 165, 5 minutes at heart rate 145, 3 minutes at heart rate 165, 5 minutes at heart rate 145, 3 minutes at heart rate 160, 5 minutes н пульсе 145 Long running 50 minutes at heart rate 145 Training number 2 is interval running, it’s very important to stick to the recommended heartrate
7 Long running 40 minutes at heart rate 145 15 minutes at heart rate 145 15 minutes at heart rate 160, 15 minutes at heart rate 145 Long running 1 hour at heart rate 145
8 Long running 50 minutes at heart rate 145 Long running 1 hour at heart rate 145 The 8th week is a slow down week – only two trainings
9 Long running 40 minutes at heart rate 145 15 minutes at heart rate 145 3 minutes at heart rate 160, 3 minutes at heart rate 145, 3 minutes at heart rate 160, 3 minutes at heart rate 145, 3 minutes at heart rate 160, 3 minutes at heart rate 145, 3 minutes at heart rate 160, 5 minutes at heart rate 145 Long running 1 hour 10 minutes at heart rate 145 Training номер 2 – интервальная, важно придерживаться рекомендованных пульсовых зон!
10 Long running 45-50 minutes at heart rate 145 20 minutes at heart rate 145 5 minutes at heart rate 160, 3 minutes at heart rate 145, 5 minutes at heart rate 160, 3 minutes at heart rate 145, 5 minutes at heart rate 160, 10 minutes at heart rate 145 Long running 1 hour 10 minutes at heart rate 145
11 Long running 40-45 minutes at heart rate 145 15 minutes at heart rate 145 6 km темповый running at heart rate до 165 5 minutes at heart rate 145 Long running 1 hour at heart rate 145
12 Long running 50 minutes at heart rate 145 Long running 1 hour at heart rate 145 The 12nd week is a slow down week – only two trainings
13 Long running 50 minutes at heart rate 145 15 minutes at heart rate 145 10 times по 200 meters fast и 200 meters slow 10 minutes at heart rate 145 Long running 1 hour 20 minutes at heart rate 145
14 Long running 50 minutes at heart rate 145 15 minutes at heart rate 145 3 minutes at heart rate 160, 3 minutes at heart rate 145, 3 minutes at heart rate 160, 3 minutes at heart rate 145, 2 minutes at heart rate 160, 10 minutes at heart rate 145 Long running 1 hour at heart rate 145
15 Long running 40 minutes at heart rate 145 15 minutes at heart rate 145 1 minutes at heart rate 160, 1 minutes at heart rate 145, 1 minutes at heart rate 160, 5 minutes at heart rate 145, 1 minutes at heart rate 160, 1 minutes at heart rate 145, 1 minutes at heart rate 160, 5 minutes at heart rate 145 25 minutes at heart rate 145, stretching exercises, running exercises, 5 minutes at heart rate 145 Pre-race week
Strength training link

How to start running?

The most important thing is to hit the ground running! You may have difficulty at first but you’ll find it easier as you go along and make running a habit. You will take enjoyment in regular runs, and looking at yourself in the mirror and admiring your leaner physique you are going to be proud of yourself. If you have already made a decision to start running, but for a few months you have been postponing the first run from Monday to Monday, you need to take drastic actions. Assign a firm date for your run training start. And don’t move it back under any circumstances. Alternatively, you can even bet on it with someone, whether you become a runner or not. Do not give up! In this section we will soon add a training plan to prepare for your first 2K race.

Training Plan:

Weeks Training 1 Training 2 Training 3 Comments
1 10 minutes running, 5 minutes walking, 10 minutes running, 5 minutes walking 15 minutes running, 5 minutes walking, 10 minutes running, 5 minutes walking, 10 minutes running 15 minutes running, 5 minutes walking, 15 minutes running, 5 minutes walking, 10 minutes running You need to run at comfortable pace with a low heart rate, not higher than 149 heart beats per minute.
2 20 minutes running, 5 minutes walking, 20 minutes running, 5 minutes walking 20 minutes running, 5 minutes walking, 20 minutes running, 5 minutes walking, 10 minutes running 20 minutes running, 5 minutes walking, 20 minutes running, 5 minutes walking, 15 minutes running
3 25 minutes running, 5 minutes walking, 10 minutes running, 5 minutes walking 25 minutes running, 5 minutes walking, 15 minutes running, 5 minutes walking 30-35 minutes running at heart rate 145 beats in a minute
4 Long running 40 minutes at heart rate 145 Long running 45-50 minutes at heart rate 145 The 4th week is a slow down week – only two trainings
5 Long running 30 minutes at heart rate 145 20 minutes at heart rate 145 5 minutes at heart rate 160 10 minutes н пульсе 145 Long running 40 minutes at heart rate 145
6 Long running 35 minutes at heart rate 145 15 minutes at heart rate 145 2 minutes at heart rate 165, 3 minutes at heart rate 145, 2 minutes at heart rate 165, 3 minutes at heart rate 145, 2 minutes at heart rate 160, 10 minutes at heart rate 145 Long running 40-45 minutes at heart rate 145 Training number 2 is interval running, it’s very important to stick to the recommended heartrate
7 Long running 30-35 minutes at heart rate 145 10 minutes at heart rate 145 10 minutes at heart rate 160, 10 minutes at heart rate 145, 3 minutes at heart rate 160, 3 minutes at heart rate 145 Long running 40-45 minutes at heart rate 145
8 Long running 40 minutes at heart rate 145 Long running 50 minutes at heart rate 145 The 8th week is a slow down week – only two trainings
9 Long running 30-35 minutes at heart rate 145 15 minutes at heart rate 145 10 minutes at heart rate 160, 15 minutes at heart rate 145 Long running 45-50 minutes at heart rate 145
10 Long running 40 minutes at heart rate 145 15 minutes at heart rate 145 5 minutes at heart rate 160, 5 minutes at heart rate 145, 5 minutes at heart rate 160, 5 minutes at heart rate 145 Long running 50 minutes at heart rate 145
11 Long running 35-40 minutes at heart rate 145 10 minutes at heart rate 145 3 km темповый running at heart rate до 165 5 minutes at heart rate 145 Long running 40 minutes at heart rate 145
12 Long running 40 minutes at heart rate 145 Long running 45-50 minutes at heart rate 145 The 12nd week is a slow down week – only two trainings
13 Long running 30 minutes at heart rate 145 15 minutes at heart rate 145 10 times по 100 meters быстрый running и 100 meters ходьбы Long running 30-35 minutes at heart rate 145
14 Long running 35 minutes at heart rate 145 15 minutes at heart rate 145 10 minutes at heart rate 160, 10 minutes at heart rate 145 Long running 40 minutes at heart rate 145
15 Long running 40 minutes at heart rate 145 15 minutes at heart rate 145 3 minutes at heart rate 160, 15 minutes at heart rate 145 15 minutes at heart rate 145, stretching exercises, running exercises, 5 minutes at heart rate 145 Pre-race week
Strength training link Other useful links runnersworld.com jv.ru