Major Series 8km - 8 Week Beginner Training Plan
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Session 1
Session 2
Session 3
Session 4 (Optional)
2-3 mile brisk walk/jog
2 mile fast walk/jog
20 mins swim, cycle or gentle walk
British Military Fitness class or online
circuit training (link)
Session 1
Session 2
Session 3
Session 4 (Optional)
3 miles walk/run
Jog 2 mins*, walk 60 secs
Repeat until complete
Jog 1 miles, fast walk 1 miles, jog 1
mile*
30 mins swim, cycle or gentle walk
British Military Fitness class or online
circuit training (link)
Session 1
Session 2
Session 3
Session 4 (Optional)
3 mile jog non-stop
Jog 1 miles, 1 mile hard pace, 1 mile
fast walk*, 1 mile best effort
1.5 mile steady jog
1.5 mile jog (beating first half time)
British Military Fitness class or online
circuit training (link)
Session 1
Session 2
Session 3
Session 4 (Optional)
1 mile steady
2 miles hard pace
1 mile steady
Using outside of football pitch:
5 mins warm up, then run pitch widths
at best effort, slow jog on lengths*.
Repeat for 20 mins. 10 mins jog to cool
down.
4 mile steady jog
British Military Fitness class or online
circuit training (link)
Session 1
Session 2
Session 3
Session 4 (Optional)
1 mile steady, 1 mile fast, 1 mile
steady*, final mile fast
10 min jog, 2 mins fast run, 1 min jog*
Repeat for 20 mins
5 mins cooldown jog to cooldown
4 mile run
British Military Fitness class or online
circuit training (link)
Session 1
Session 2
Session 3
Session 4 (Optional)
5 mins jog to warm up
4 mins fast run, 4 mins slow jog*
Repeat 4 times
45 mins swim or cycle
5 mile steady jog
British Military Fitness class or online
circuit training (link)
Session 1
Session 2
Session 3
Session 4 (Optional)
10 min jog
4 mins fast run, 2 mins slow jog*
Repeat 5-6 times
45 mins swim or cycle
5 mile run
British Military Fitness class or online
circuit training (link)
Session 1
Session 2
Session 3
Event Day
Rest
3 mile fast run
Rest
Major Series, Good luck.
No Mud, No Glory!
*Active recovery between each set: after each set, jog or walk until your heart rate is under control, then start the next set
Major Series - 8 Week Beginner Training Plan
Training Tips
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The program is 8 weeks in duration so aim to begin 8 weeks in advance
The program includes an optional BMF or circuit session to build your strength
and conditioning – you can watch our circuit video by clicking the relevant link
Aim to complete the final session 2 - 3 days prior to the Major and take complete
rest
Equipment Guide
The correct training kit can improve your safety and comfort during a training
session and also enhance your performance. Here’s what British Military Fitness
Instructors recommend:
Technical clothing - Control your body temperature by wearing layers of clothing.
Thin technical fabric will wick the sweat away from your body and you can remove a
layer if you get too hot.
Waterproof jacket - A must for wet and windy conditions. Ensure it is lightweight,
breathable and gives good movement.
Socks - Proper fitting socks are essential to prevent blisters. Nike dri fit are
lightweight, breathable with excellent wicking properties.
Gloves and hat - Beanie hats are great for training , they are light whilst providing
warmth and comfort. Sealskinz gloves are great for your training outdoors and they
have excellent waterproof qualities.
Training shoe - The most important aspect is getting the correct trainer for you.
Everyone's feet are different so we recommend going to a running specialist store
for advice and fitting. This can help prevent injuries and ensure comfort during your
training sessions.
Set realistic goals and targets – Aim to set specific and realistic targets,
this will give you a clear idea of what you would like to achieve and set
you on your way to success.
Take notes of your workouts and achievements – Keep a log of all your
workouts in a diary, run times and base measurements i.e. waist and
hips. Watch for the results and measure your progress.
Train with a partner or group – Training with a group like BMF will help
to motivate you to remain committed to your training program and add
a social and enjoyable factor into your routine.
Warm up and cool down – It’s very important to warm up for at least 10
minutes before a workout, this will help to mentally prepare you and
prevent injury. It’s also important to stretch off after your session; this
will aid recovery and improve your flexibility. Hold the stretches for 25 –
30 seconds.
Improve your nutrition – Try and eat small regular portions throughout
the day rather than large meals. Learn healthy eating recipes and kick
the diets out of your life.
Rest – Aim to get at least 8 hours sleep every night; this will help to
recover both your body and mind.
Train in a positive environment – Training outdoors is more engaging
and mentally stimulating due to the changing scenery and terrain. The
freedom and fresh air from training outdoors will keep your workouts
varied.