How to set out your Spring training plan

How to set out your Spring training plan

Spring official starts in March, so it’s time to start your better-weather training plan. Here’s what you can achieve in 8 weeks.

What are your running plans for this Spring? Maybe an Easter 10K or half marathon? Perhaps you want to get faster or run for longer? Whatever your personal goal, a simple 8-week training plan is the best way to get the job done. Focus with no fuss!

What can you achieve in 8 weeks?

 Lay down a base – 8 weeks is a good amount of time to build a solid base of fitness and strength. From there, you can set a new goal and build a 10-12 week programme

Focus on speed – 8 weeks is just enough time to structure a training plan of interval training, hill sprints, and tempo runs (with a race to test your progress)

Train for a race – beginners can train to finish a 5K or 10K race in 8 weeks, and more advanced runners could make a dent in their PB

Key running sessions for an 8-week plan

We can’t cover all goals in one article, so we’re going to focus on the “lay down a base” 8 week plan. This is ideal for new runners or people who already do another form of fitness.

The main sessions you’ll need to tick off each week are steady run/walk sessions, hill reps, and longer runs. Add in some cross training and a bit of resistance training and you’ll build a fantastic base (and body!)

Your 8-week beginners running plan

WEEK 1

M – 5 minute warm up walk, 10 x 1 minute run/1 minute walk. 5 minute cool down walk.

T – yoga or bodyweight resistance session (max 30 minutes)

W – 5 minute warm up walk, 8 x 1.5 minute run/1 minute walk. 5 minute cool down walk.

T – long walk (45-60 minutes)

F – rest

S – 5 minute warm up walk, 6 x 2 minute run/1 minute walk. 5 minute cool down walk.

S – 30 minutes cross train or yoga

WEEK 2

M – 5 minute warm up walk/run, 7 x 2 minute run/1 minute walk. 5 minute cool down walk.

T – yoga or bodyweight resistance session (max 30 minutes)

W – 5 minute warm up walk/run, 6 x 2.5 minute run/1 minute walk. 5 minute cool down walk.

T – long walk (45-60 minutes)

F – rest

S – 5 minute warm up walk/run, 5 x 3 minute run/1 minute walk. 5 minute cool down walk.

S – 30 minutes cross train or yoga

WEEK 3

M – 5 minute warm up walk/run, 6 x 3 minute run/1 minute walk. 5 minute cool down walk.

T – bodyweight resistance session (max 30 minutes)

W – 10 minute warm up walk/run, 6 x 15-20 second hill reps, 10 minute walk/run cool down.

T – long walk (45-60 minutes)

F – yoga

S – 5 minute warm up walk/run, 5 x 4 minute run/1 minute walk. 5 minute cool down walk.

S – 35 minutes cross train

WEEK 4

M – 5 minute warm up walk/run, 6 x 4 minute run/1 minute walk. 5 minute cool down walk.

T – bodyweight resistance session (max 30 minutes)

W – 10 minute warm up walk/run, 8 x 15-20 second hill reps, 10 minute walk/run cool down.

T – long walk (45-60 minutes)

F – bodyweight resistance session (max 30 minutes)

S – 5 minute warm up walk/run, 5 x 5 minute run/1 minute walk. 5 minute cool down walk.

S – yoga or mobility work

WEEK 5

M – 5 minute warm up walk/run, 3 x 8 minute run/1 minute walk. 5 minute cool down walk.

T – bodyweight resistance session (max 30 minutes)

W – 10 minute warm up walk/run, 8 x 15-20 second hill reps, 10 minute walk/run cool down.

T – long walk (45-60 minutes)

F – bodyweight resistance session (max 30 minutes)

S – 5 minute warm up walk/run, 15 minute run, 1 minute walk, 10 minute run. 5 minute cool down walk.

S – yoga or mobility work

WEEK 6

M – 5 minute warm up walk/run, 4 x 8 minute run/1 minute walk. 5 minute cool down walk.

T – bodyweight resistance session (max 30 minutes)

W – 10 minute warm up walk/run, 8 x 15-20 second hill reps, 10 minute walk/run cool down.

T – long walk (45-60 minutes)

F – bodyweight resistance session (max 30 minutes)

S – 5 minute warm up walk/run, 15 minute run, 1 minute walk, 10 minute run. 5 minute cool down walk.

S – yoga or mobility

WEEK 7

M – 5 minute warm up walk/run, 20 minute run, 5 minute cool down walk.

T – bodyweight resistance session (max 30 minutes)

W – 10 minute warm up walk/run, 10 x 15-20 second hill reps, 10 minute walk/run cool down.

T – long walk (45-60 minutes)

F – yoga or rest

S – 5 minute warm up walk/run, 15 minute run, 1 minute walk, 10 minute run. 5 minute cool down walk.

S – yoga or mobility work

WEEK 8

M – 5 minute warm up walk/run, 20 minute run, 5 minute cool down walk.

T – yoga or rest

W – 10 minute warm up walk/run, 10 x 15-20 second hill reps, 10 minute walk/run cool down.

T – long walk (45-60 minutes)

F – 10 minute walk/run, 6 x 1 minute high effort with 1 minute walk recovery. 5 minute cool down.

S – 5 minute walk/run, 25 minute run, 5 minute cool down walk.

S – yoga or mobility work

 

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