How to make a running training plan.

Leah and Matthew Henshall, Ms

Play Speed
  • 0.5x
  • 1x (Normal)
  • 1.25x
  • 1.5x
  • 2x
14 Lessons (1h 45m)
    • 1. 2 2 1 5km First Time

      7:34
    • 2. 2 2 2 5km Intermediate

      8:26
    • 3. 2 2 3 5km Advanced

      7:17
    • 4. 2 3 1 10km First Time

      7:35
    • 5. 2 3 2 10km Intermediate

      7:30
    • 6. 2 3 3 10km Advanced

      6:48
    • 7. 2 4 1 HalfM First Time

      7:26
    • 8. 2 4 2 HalfM Intermediate

      6:32
    • 9. 2 4 3 HalfM Advanced

      7:04
    • 10. 2 5 1 FullM First Time

      7:14
    • 11. 2 5 3 FullM Advanced

      7:52
    • 12. 2 5 2 FullM Intermediate

      7:47
    • 13. 2 6 1 UltraM First Time

      7:45
    • 14. 2 6 2 UltraM Taking it further

      7:42

Project Description

Build your 12-week running plan.

In this project you are required to develop your very own 12-week running plan.

There are a couple of different plans avliable that you can uses as a foundation for yours, these include.

  • 5km 60-40min
  • 5km 40-25min
  • 5km 25-sub 20min
  • 10km 100-60min
  • 10km 60-45min
  • 10km 45-sub 40min
  • Half Marathon 4-2hr30min
  • Half Marathon 2hr30-2hrs
  • Half Marathon 2hrs-sub 1hr30
  • Marathon 8hrs-5hr30min
  • Marathon 5hr30-4hrs
  • Marathon 4hrs-sub 3hrs
  • Ultra Marathon - first time
  • Ultra Marathon - getting better

In each of these of these sections we will be talking about.

  • Easy runs
  • Meduim runs
  • Tempo runs
  • Hard runs
  • Recovery days
  • Hill work
  • Speed work
  • Cross training
  • and setting goals.

The goal is for you to create your own plan with our template.

Resources(1)

Student Projects