How to set out your Spring training plan
Spring officially 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
Similar Posts:
- How to set out your Spring training plan
- Finish the Windsor 10K with this 8 week training plan
- Your 8-Week Beginner Training Plan For New Runners
- 5 Training Techniques For Your Best Ever 10K Race
- Ready To Ditch The Walk And Run Non-Stop?
- Train For Your First Sub-60 10K
Add Comment