Several Types of Running Plans
- From Start to Finish -

Running!  There are many types of running workouts from sprints, long slow distance, intervals, as well as many types of runners.  We have beginners, Competitive Short Distance / Long Distance Runners, as well as those who hate it but still do it.  But motivation can quickly turn painful if you do TOO much TOO soon, and even TOO fast.  Below are a few charts for you to build up to a 5K run/walk to a Marathon over the course of several weeks depending on your present ability as well as running timed runs with calisthenics right before (Fitness Tests), and even rucking!

My personal rule for clients who request training plans for running for long races is to take your time and build up to nearly 25-30 miles a week before you really start concerning yourself with improving your performance in the long run like a half marathon or marathon. This alone can take anywhere from 10-15 weeks depending upon your present running level. The standard rule of ramping up your running is adding 10-15% of distance per week. See a logical Progression Workout we use with my Spec Ops candidates who come in at 15 miles a week and want to build up to 30+ fast (not slow) miles. 

You may have heard it is a running man's game in most special ops selection programs and though there is a lot of running (if you are not used to it) these training programs tend to expose weaknesses quickly.  Some of the first weaknesses exposed are running weaknesses, but there are strength, durability, work capacity, swimming, diving, cold water, grip (obstacle courses), and other weaknesses that fall on the Tactical Athlete Spectrum of Fitness (strength, power, speed, agility, muscle stamina, endurance-run-ruck-swim, flexibility / mobility). 

The first TEN weeks of the charts below are designed for a beginning runner or one who is recovering from an injury as seen in the chart below:

Running Plan I - Build up to a 5K run!

Beginner Running Chart for people seeking to start an exercise plan and need to lose 20+ lbs:  (always start run workout with a quick 5:00 walk / light leg stretch).  I highly recommend the RUN / WALK method as you are learning to run.

 Each Run in this plan is to be done THREE times a week

Running Plan II - Intermediate Runners - Build up to a 10K run: ( Timed Runs as well)

After starting a running plan, often people get injured after continuing past the 3 mile run point.  Add some non impact aerobic options in the plan of the week to help alleviate future pains.  Running Form - Evolution of Running 

Running Plan III - Intermediate / Advanced Runners - Build up to 10 - 13 miles

The following nine weeks will take you to a level where you can seriously start to train for a 10 miler, half marathon or marathon without risk of serious injury. Just climbing to this level of running could cause tendonitis and other joint pains due to the harshness of running on the body. (FACT - 30-60% of all runners get injured every year - Runner's World). It is NOT recommended to start Running Plan III until you can perform week six from the Running Plan II.

Mix It Up!

Types of Running - Consider making the miles above a combination of steady paced running, goal mile pace running, intervals, and mixing in some sprints too. See Classic Week of Running Options. 

*Work on speed and goal pace during above workout (minutes/mile).

Mix in a few goal mile pace workouts as well.

** ON Tuesday and Friday add in leg workouts with short fast interval runs to total a 4 mile workout: 

Once you have the foundation of running 20-25 miles per week under your belt, you are now ready to train at your goal mile time and distance for a faster marathon. Usually Saturday and Sunday make the best days for your longer run so Monday and Friday will be off days in order to recover and prepare. The chart below is a 12 week plan for a Marathon:

12 Week Running Plan for Better Marathon Performance - Very Advanced Runners
 

Goal paces
10:00 / mile = approx. 4.5 hours
9:00 / mile = approx. 4 hours
8:00 / mile = approx. 3.5 hours
7:00 / mile = approx. 3 hours
6:00 / mile = approx. 2.5 hours

General Tactical Fitness Training Information 

Learn How to do Seasonal Periodization to Build Tactical Athlete Skills

Twelve Questions / Answers About Mental Toughness

Quitting or Not Quitting - The Choice is YOURS  

Which Program is Right For Me - Special Ops Candidates - Get on a Program 

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