THE NEW FOREST 10 T
21.K
BEGINNERS PLAN
Congratulations on completing your 5to10k Plan - now its
time to tackle the next distance - the Half Marathon (HM)
This is where pacing really becomes key, the run gets a bit longer and the mental battle that bit tougher.
Hower this is what running is all about - it doesn’t get easier, we just push ourselves further!
Enjoy the plan and keep us posted with your progress using #RCplan
RUN B
RUN C - LONG RUN
(COMPLETE ONCE PER WEEK)
(COMPLETE1-2 TIMES PER WEEK)
(COMPLETE ONCE PER WEEK)
WEEK 1
Warm Up: Jog for 5 minutes
Main: Mixed pace run for 30
minutes, as 6 minutes running
at your Half Marathon race
pace* and 4 minutes jog at a
steady pace.
Warm Up: Jog for 5 minutes
Main: Continuous run for 30
minutes (5k or 3 miles)
Warm Up: Jog for 5 minutes
Main: Continuous Run for 40
minutes (6km or 4 miles). Try to
make sure you have a day off
running either side of this
session in particular.
This is really happening! Top tip for this week is find
someone to be accountable to - wether it is a coach,
friend or husband/wife. Find someone who can
motivate you when you are feeling down and
someone whey can talk about how your run went - it
really will make a huge difference on this journey.
WEEK 2
Warm Up: Jog for 5 minutes
Main: Mixed pace run for 40
minutes, as 6 minutes running at
your Half Marathon race pace*
and 4 minutes jog at a steady
pace.
Warm Up: Jog for 5 minutes
Main: Continuous run for 40
zminutes (6k or 4 miles)
Warm Up: Jog for 5 minutes
Main: Continuous Run for 50
minutes (8km or 5 miles). Try
to make sure you have a day
off running either side of this
session in particular.
Its worth while thinking about the essentials early on
before we start hitting the big miles. Things such as
appropriate footwear, socks, clothing. Heading to a
good running shop to get your feet measured and
running style analysed are highly recommended to
ensure you are comfortable when you run.
REST WEEK 3
Warm Up: Jog for 5 minutes
Main: Mixed pace run for 20
minutes, as 6 minutes running at
your Half Marathon race pace*
and 4 minutes jog at a steady
pace.
Warm Up: Jog for 5 minutes
Main: Continuous run for 30
minutes (5k or 3 miles)
Warm Up: Jog for 5 minutes
Main: Continuous Run for 40
minutes (6km or 4 miles) Try to
make sure you have a day off
running either side of this
session in particular.
Rest week - These weeks are especially key during
half marathon training - your body will recover and
bounce back stronger in these weeks - skipping rest
weeks and keeping up long runs is one sure fire way
to start to notice niggles or worse… injury - any runners
biggest enemy.
Warm Up: Jog for 5 minutes
Main: Mixed pace run for 36
minutes, as 8 minutes running at
your Half Marathon race pace*
and 4 minutes jog at a steady
pace.
Warm Up: Jog for 5 minutes
Main: Continuous run for 40
minutes (6k or 4 miles)
Warm Up: Jog for 5 minutes
Main: Continuous Run for 60
minutes (10km or 6 miles) Try to
make sure you have a day off
running either side of this session
in particular.
Hydration is possibly the most important
consideration - what you are going to do about water
when you are training? On the day you’ll have water
stations but not in training - can you carry your own
water? Can you run loops from your house and grab a
drink at halfway?
WEEK 5
Warm Up: Jog for 5 minutes
Main: Mixed pace run for 48
minutes, as 8 minutes running at
your Half Marathon race pace*
and 4 minutes jog at a steady
pace.
Warm Up: Jog for 5 minutes
Main: Continuous run for 50
minutes (8k or 5 miles)
Warm Up: Jog for 5 minutes
Main: Continuous Run for 70
minutes (11.5km or 7 miles) Try
to make sure you have a day
off running either side of this
session in particular.
Last week of the second block - its key not to let
this increase in running get you down. You’ll have
days where you don’t want to head out, but I promise,
if you just try the warm up and see how you'll feel you’ll end up completing the whole run.
REST WEEK 6
Warm Up: Jog for 5 minutes
Main: : Mixed pace run for 24
minutes, as 8 minutes running at
your Half Marathon race pace*
and 4 minutes jog at a steady
pace. steady pace.
Warm Up: Jog for 5 minutes
Main: Continuous run for 30
minutes (5k or 3 miles)
Warm Up: Jog for 5 minutes
Main: Continuous Run for 50
minutes (8km or 5 miles) Try to
make sure you have a day off
running either side of this
session in particular.
Did you know that RunCamp also offer 121 and
group coaching sessions designed to help improve
your strength and running technique? Check out
their website for full details to help out with your
marathon training.
Warm Up: Jog for 5 minutes
Main: Endurance Intervals for
28 minutes, as 10 minutes
running at your Half Marathon
race pace* and 4 minutes jog at
a steady pace.
Warm Up: Jog for 5 minutes
Main: Continuous run for 40
minutes (6k or 4 miles)
Warm Up: Jog for 5 minutes
Main: Continuous Run for 80
minutes (13km or 8 miles). Try to
make sure you have a day off
running either side of this session
in particular.
WEEK 4
RUN A
WEEK 7
#RCplan
TIPS FOR THE WEEK
Hopefully you’ve been keeping on top of stretching
after your runs, making sure you do will help
recovery and reduce muscle soreness. Just 30
seconds on each muscle after your run is sufficient.
Created by the coaches at
Get £10 off any group course or 121 training session with the code rcplan on www.runcampshop.co.uk
THE NEW FOREST 10 T
21.K
BEGINNERS PLAN
Congratulations on completing your 5to10k Plan - now its
time to tackle the next distance - the Half Marathon (HM)
This is where pacing really becomes key, the run gets a bit longer and the mental battle that bit tougher.
Hower this is what running is all about - it doesn’t get easier, we just push ourselves further! Enjoy the
plan and keep us posted with your progress using #RCplan
RUN B
RUN C - LONG RUN
(COMPLETE ONCE PER WEEK)
(COMPLETE1-2 TIMES PER WEEK)
(COMPLETE ONCE PER WEEK)
WEEK 8
Warm Up: Jog for 5 minutes
Main: Endurance Intervals for
42 minutes, as 10 minutes
running at your Half Marathon
race pace* and 4 minutes jog at
a steady pace.
Warm Up: Jog for 5 minutes
Main: Continuous run for 50
minutes (8k or 5 miles)
Warm Up: Jog for 5 minutes
Main: Continuous Run for 90
minutes (14.5km or 9 miles). Try
to make sure you have a day off
running either side of this
session in particular.
As we start to up the distance, fuel/nutrition start
to become an issue. Start to have a think about how
you will carry food (most runners prefer to carry
gels) as this will give you the calories your body
needs to keep up the intensity of running.
Warm Up: Jog for 5 minutes
Main: Endurance Intervals for 28
minutes, as 10 minutes running
at your Half Marathon race
pace* and 4 minutes jog at a
steady pace.
Warm Up: Jog for 5 minutes
Main: Continuous run for 30
minutes (5k or 3 miles)
Warm Up: Jog for 5 minutes
Main: Continuous Run for 70
minutes (11.5km or 7 miles) Try
to make sure you have a day
off running either side of this
session in particular.
Rest week - take it easy this week and possibly
get a sports massage booked in, anything you
can do to help your weary legs recover. As you
are well rested, it might be a good idea to pop in
a 10k event in at the weekend to see how your
training is coming along.
Warm Up: Jog for 5 minutes
Main: Main: Endurance
Intervals for 30 minutes, as 10
minutes running at your Half
Marathon race pace* and 6
minutes jog at a steady
pace.
Warm Up: Jog for 5 minutes
Main: Continuous run for 40
minutes (6k or 4 miles)
Warm Up: Jog for 5 minutes
Main: Continuous Run for 100
minutes (16km or 10 miles) Try
to make sure you have a day off
running either side of this
session in particular.
Over the next couple of weeks it wont be
unusual to feel like you’ve not done enough don’t panic! Look back over the training plan to
see how far you’ve come. Anything extra you do
now won’t make you any faster or make the
marathon easier - it’ll just fatigue you more recovery is key during this period.
Warm Up: Jog for 5 minutes
Main: Main: Endurance Intervals
for 40 minutes, as 10 minutes
running at your Half Marathon
race pace* and 6 minutes jog at
a steady pace.
Warm Up: Jog for 5 minutes
Main: Continuous run for 50
minutes (8k or 5 miles)
Warm Up: Jog for 5 minutes
Main: Continuous Run for 110
minutes (17.5km or 11 miles) Try
to make sure you have a day off
running either side of this session
in particular.
This week contains your longest run! Its
important to pace yourself well and dont go off
too quickly. Try to run it in the kit you will be
wearing on the day to get used to it and make
sure it doesn’t rub anywhere unexpected!
Warm Up: Jog for 5 minutes
Main: Endurance Intervals for 20
minutes, as 10 minutes running
at your Half Marathon race pace*
and 4 minutes jog at a steady
pace.
Warm Up: Jog for 5 minutes
Main: Continuous run for 30
minutes (5k or 3 miles)
Warm Up: Jog for 5 minutes
Main: Continuous Run for 60
minutes (10km or 6 miles) Try
to make sure you have a day
off running either side of this
session in particular.
Final rest week - take it easy during these last
two weeks, rest is where the body gets stronger
and continuing to run doesn’t allow it to do this.
What you’ve got now is what you’ll have on the
day, you cant improve fitness in the last couple of
weeks (sadly!)
Warm Up: Jog for 5 minutes
Main: : Continuous run for 30
minutes (5k or 3 miles)
Warm Up: Jog for 5 minutes
Main: Continuous run for 30
minutes (5k or 3 miles)
Race Day! You’ve done the hard
work, now it’s time to reap the
rewards. All the best of luck make sure you let us know how
you got on with a photo to our
Twitter or Facebook pages!
During race week, you can easily do too much.
Rest is paramount, and staying off your feet as
much as possible during the week is very
important. Keep hydrated, dont change anything
major with your diet but make sure you eat good,
fresh, healthy food to ensure you are fuelled and
ready for the weekend. Extra carbohydrates will
ensure your muscles store up plenty of energy.
RACE DAY
WEEK 12
WEEK 11
WEEK 10
RUN A
REST WEEK 9
#RCplan
TIPS FOR THE WEEK
Created by the coaches at
Get £10 off any group course or 121 training session with the code rcplan on www.runcampshop.co.uk