SELECTED WORKOUT
WORKOUT PLANRun/Walk Foundation
A gentle first interval workout with regular walking breaks.
BeginnerEasy Running25 minutes total
5 minWarm-up
15 minMain workout
5 minCool-down
1Warm-up
5 minutes of comfortable walking
- Begin with an easy walk and gradually increase to a brisk but comfortable pace.
2Main workout
5 rounds: 1 minute easy jog + 2 minutes walk
- Jog gently for 1 minute at an effort that still lets you speak.
- Walk for 2 minutes to recover, then repeat for five rounds in total.
3Cool-down
5 minutes of relaxed walking
- Slow to a comfortable walk and let your breathing settle.
Coaching notes
- Keep both your running and walking portions comfortable; this is not a speed test.
- If even a 1-minute jog is too much, shorten it and extend the walk break.
This is a general example workout, not an individualized training prescription. Adapt the effort and duration to your ability, conditions and recovery. Stop if you develop pain or unusual symptoms.
WORKOUT PLANEasy Conversation Run
Build a steady routine at a pace where talking feels comfortable.
BeginnerEasy Running30 minutes total
5 minWarm-up
20 minMain workout
5 minCool-down
1Warm-up
5 minutes of brisk walking or very easy jogging
- Start gently; you should not feel rushed at the beginning.
2Main workout
20 minutes of comfortable, conversational running
- Maintain an easy effort that allows complete sentences.
- Take brief walking breaks if needed; resume running only when comfortable.
3Cool-down
5 minutes easy walking
- Ease down progressively and finish with relaxed walking.
Coaching notes
- Do not chase a particular kilometre pace; judge effort by how you feel.
- A repeatable easy session is more useful than finishing exhausted.
This is a general example workout, not an individualized training prescription. Adapt the effort and duration to your ability, conditions and recovery. Stop if you develop pain or unusual symptoms.
WORKOUT PLANGentle Recovery Jog/Walk
Very relaxed movement between harder days, when recovery feels appropriate.
BeginnerRecovery25 minutes total
5 minWarm-up
15 minMain workout
5 minCool-down
1Warm-up
5 minutes of easy walking
- Begin at a comfortable walking effort.
2Main workout
15 minutes of very easy jog/walk
- Alternate gentle jogging with walking whenever you want.
- Keep the effort light enough that breathing stays relaxed.
3Cool-down
5 minutes of easy walking
- Finish at an unhurried pace.
Coaching notes
- Rest is also a valid recovery choice, particularly if you feel unwell or unusually sore.
- Do not use a recovery session to make up for missed hard training.
This is a general example workout, not an individualized training prescription. Adapt the effort and duration to your ability, conditions and recovery. Stop if you develop pain or unusual symptoms.
WORKOUT PLANIntroduction to Strides
Learn smooth, controlled faster running without an all-out sprint.
BeginnerSpeed35 minutes total
10 minWarm-up
20 minMain workout
5 minCool-down
1Warm-up
10 minutes of easy jog/walk
- Start with comfortable movement; choose flat, clear ground.
2Main workout
Easy running with 4 short relaxed strides
- Run easily for the first 6 minutes.
- Complete 4 relaxed strides of about 15 seconds, gradually speeding up but not sprinting.
- Walk or jog easily for about 2 minutes after each stride, then use the remaining time for easy movement.
3Cool-down
5 minutes of easy walking
- Relax into a slow walk to finish.
Coaching notes
- Focus on smooth technique rather than top speed.
- Skip the strides if you are new to running or your legs do not feel ready for faster efforts.
This is a general example workout, not an individualized training prescription. Adapt the effort and duration to your ability, conditions and recovery. Stop if you develop pain or unusual symptoms.
WORKOUT PLANShort Speed Intervals
Practice controlled faster running with equal easy recoveries.
IntermediateSpeed42 minutes total
12 minWarm-up
24 minMain workout
6 minCool-down
1Warm-up
12 minutes of easy running
- Gradually build from walking to a relaxed jog before the intervals.
2Main workout
6 rounds: 2 minutes brisk + 2 minutes easy
- Run at a comfortably hard, controlled effort for 2 minutes.
- Jog or walk very easily for 2 minutes, then repeat six times total.
3Cool-down
6 minutes easy jog/walk
- Return to a very easy effort and finish with walking if needed.
Coaching notes
- Keep your first interval conservative so the last one remains controlled.
- Do not turn the recoveries into more hard running.
This is a general example workout, not an individualized training prescription. Adapt the effort and duration to your ability, conditions and recovery. Stop if you develop pain or unusual symptoms.
WORKOUT PLANHill Technique Session
Short uphill efforts to practice strong posture and controlled form.
IntermediateSpeed40 minutes total
12 minWarm-up
20 minMain workout
8 minCool-down
1Warm-up
12 minutes of easy running on flat terrain
- Warm up gradually and identify a moderate, safe hill.
2Main workout
6 × 30-second uphill efforts with walk-down recoveries
- Run uphill for 30 seconds at a controlled, brisk effort—not a sprint.
- Walk back down carefully and recover before the next effort.
- Spend any remaining portion of the 20 minutes jogging easily on flat ground.
3Cool-down
8 minutes relaxed jogging or walking
- Finish on flat ground at an easy effort.
Coaching notes
- Keep your stride short, posture tall and effort controlled.
- Avoid steep or slippery hills; walk the descents.
This is a general example workout, not an individualized training prescription. Adapt the effort and duration to your ability, conditions and recovery. Stop if you develop pain or unusual symptoms.
WORKOUT PLANSteady Tempo Builder
A steady middle section to practice holding a sustainable harder effort.
IntermediateRace Preparation45 minutes total
10 minWarm-up
25 minMain workout
10 minCool-down
1Warm-up
10 minutes very easy running
- Jog gently until your breathing and stride feel settled.
2Main workout
5 easy + 15 steady tempo + 5 easy minutes
- Continue easily for 5 minutes.
- Run 15 minutes at a controlled, comfortably hard effort that you could sustain without racing.
- Ease back to comfortable running for 5 minutes.
3Cool-down
10 minutes easy jog/walk
- Finish gradually without abruptly stopping after the harder section.
Coaching notes
- A steady effort matters more than a precise watch pace, especially on hills.
- If the middle section feels like a race, back off.
This is a general example workout, not an individualized training prescription. Adapt the effort and duration to your ability, conditions and recovery. Stop if you develop pain or unusual symptoms.
WORKOUT PLANEasy Endurance Long Run
Extend time on your feet at a comfortable and sustainable pace.
IntermediateEndurance70 minutes total
10 minWarm-up
50 minMain workout
10 minCool-down
1Warm-up
10 minutes very easy jogging
- Begin slower than your normal easy pace and settle in gradually.
2Main workout
50 minutes relaxed, conversational running
- Keep effort low enough that you can talk comfortably.
- Use walking breaks as needed; adjust the route for weather, hills and comfort.
3Cool-down
10 minutes easy jog/walk
- Ease down and walk for the final few minutes if helpful.
Coaching notes
- Only choose this workout if you already tolerate similar duration comfortably.
- Carry water when conditions or your personal needs make it sensible.
This is a general example workout, not an individualized training prescription. Adapt the effort and duration to your ability, conditions and recovery. Stop if you develop pain or unusual symptoms.
WORKOUT PLANControlled Progression Run
Start easy and gradually increase effort without finishing all-out.
IntermediateRace Preparation50 minutes total
10 minWarm-up
30 minMain workout
10 minCool-down
1Warm-up
10 minutes very easy jogging
- Start relaxed and avoid rushing the first few minutes.
2Main workout
10 easy + 10 steady + 10 moderately brisk minutes
- Run 10 minutes at a comfortable, conversational effort.
- Increase gently to a steady effort for 10 minutes.
- Finish with 10 minutes moderately brisk, still controlled and not a sprint.
3Cool-down
10 minutes easy jog/walk
- Slow down gradually and let your breathing return to normal.
Coaching notes
- A progression run is about pacing discipline, not setting a personal best.
- If fatigue is unusually high, make the full session easy instead.
This is a general example workout, not an individualized training prescription. Adapt the effort and duration to your ability, conditions and recovery. Stop if you develop pain or unusual symptoms.
WORKOUT PLAN5K Effort Repeats
Five controlled repeats with generous easy running between efforts.
AdvancedSpeed52 minutes total
15 minWarm-up
30 minMain workout
7 minCool-down
1Warm-up
15 minutes easy run, with optional gentle drills
- Build into easy jogging and only add drills you already know comfortably.
2Main workout
5 rounds: 3 minutes at around 5K effort + 3 minutes easy
- Run 3 minutes at a controlled effort similar to your current 5K race effort.
- Jog easily or walk for 3 minutes to recover before repeating five times total.
3Cool-down
7 minutes easy jog/walk
- Cool down gently rather than stopping abruptly.
Coaching notes
- The effort should be repeatable; keep the last repetition as controlled as the first.
- Choose this workout only if you are already accustomed to structured intervals.
This is a general example workout, not an individualized training prescription. Adapt the effort and duration to your ability, conditions and recovery. Stop if you develop pain or unusual symptoms.
WORKOUT PLANCruise Tempo Repeats
Three longer controlled blocks with recovery between them.
AdvancedRace Preparation60 minutes total
15 minWarm-up
36 minMain workout
9 minCool-down
1Warm-up
15 minutes easy running
- Build gradually to a comfortable rhythm before the work blocks.
2Main workout
3 rounds: 8 minutes steady tempo + 4 minutes easy
- Run 8 minutes at a strong but controlled effort, avoiding an all-out race pace.
- Jog very easily for 4 minutes and repeat for three rounds in total.
3Cool-down
9 minutes easy jog/walk
- Reduce intensity and finish at a relaxed effort.
Coaching notes
- Aim for similar effort across all three blocks rather than speeding up each round.
- Shorten or skip this workout if you are not recovering well.
This is a general example workout, not an individualized training prescription. Adapt the effort and duration to your ability, conditions and recovery. Stop if you develop pain or unusual symptoms.
WORKOUT PLANExtended Endurance Run
A long, easy-duration workout for runners already prepared for longer runs.
AdvancedEndurance100 minutes total
10 minWarm-up
80 minMain workout
10 minCool-down
1Warm-up
10 minutes of slow, easy running
- Keep the opening effort very relaxed and settle in gradually.
2Main workout
80 minutes of conversational endurance running
- Maintain a comfortable effort, adding walk breaks when useful.
- For longer workouts, plan appropriate fluids and fuel based on your experience and conditions.
3Cool-down
10 minutes of gentle jogging/walking
- Ease down toward walking and allow time to recover afterward.
Coaching notes
- This is not a starting long run; it is suitable only when your training already supports this duration.
- Adjust for heat, route difficulty and overall fatigue. Stop for unusual symptoms or pain.
This is a general example workout, not an individualized training prescription. Adapt the effort and duration to your ability, conditions and recovery. Stop if you develop pain or unusual symptoms.
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