Training Plans
Beginners 6-Mile Training Plan
Runners Tip: Listen to your body!
Prepared by David Mahedy of the University of Limerick, the beginners 6 mile training plan is for people who are just beginning to run so during all sessions there will be a run/walk element. The first 6 weeks are 4 days a week with 3 rest days, on the 6th week one of those rest days will become a ‘Cross Training or Rest day’. Before beginning any programme please ensure you have a general check up by your doctor.
The word “Fartlek” comes from the Swedish word meaning ‘speed play’, fartlek is the most enjoyable and easiest form of speed work. It may sound difficult, but it just means including a few faster bursts into your run at random points; you could try using lamp posts, houses, or street signs as a start and finish points; changing speed when you change running surface; or, if you listen to music while you run, run faster during a particular song.
Cross training is anything other than running. It can help to build fitness, increase your flexibility and strength. On cross training days see what way you are feeling and pick a class and give it a go. Good cross training ideas are TRX, Yoga, Pilates, Circuit Training, Kettle bells, Body Attack, Body Pump, Indoor Cycling, H.I.T Bootcamp, Punch fit, Aqua jogging and Total body Workout. For classes available at the University of Limerick check the timetable on www.ulsport.ie
We recommend that you consult with your GP if you have any health concerns before starting any training plan.
| Week | Sun | Mon | Tues | Wed | Thu | Fri | Sat |
|---|---|---|---|---|---|---|---|
| Week 1 | Run / Walk 35 mins | 4 mins run/ 2 mins walk X 5 | Rest | Run / Walk Fartlek 20 mins | Rest | 4 mins run/ 2 mins walk X 5 | Rest |
| Week 2 | Run / Walk 35 mins | 4 mins run/ 2 mins walk X 6 | Rest | 4 mins run/ 2 mins walk X 6 | Rest | 4 mins run/ 2 mins walk X 6 | Rest |
| Week 3 | Run / Walk 40 mins | 4 mins run/ 2 mins walk X 6 | Rest | Run / Walk Fartlek 25 mins | Rest | 4 mins run/ 2 mins walk X 6 | Rest |
| Week 4 | Run / Walk 40 mins | 5 mins run/ 1 mins walk X 5 | Rest | 5 mins run/ 1 min walk X 5 | Rest | 5 mins run/ 1 min walk X 5 | Rest |
| Week 5 | Run / Walk 45 mins | 5 mins run/ 1 min walk X 6 | Rest | Run / Walk Fartlek 30 mins | Rest | 5 mins run/ 1 min walk X 6 | Rest |
| Week 6 | Run / Walk 45 mins | 5 mins run/ 1 min walk X 6 | Cross Train or Rest | 5 mins run/ 1 min walk X 6 | Rest | 5 mins run/ 1 min walk X 6 | Rest |
| Week 7 | Run / Walk 50 mins | 5 mins run/ 1 min walk X 7 | Cross Train or Rest | Run / Walk Fartlek 35 mins | Rest | 5 mins run/ 1 min walk X 7 | Rest |
| Week 8 | Run / Walk 50 mins | 6 mins run/ 1 min walk X 6 | Cross Train or Rest | 6 mins run/ 1 min walk X 6 | Rest | 5 mins run/ 1 min walk X 6 | Rest |
| Week 9 | Run / Walk 1 hour | 6 mins run/ 1 min walk X 6 | Cross Train or Rest | Run / Walk Fartlek 40 mins | Rest | 6 mins run/ 1 min walk X 6 | Rest |
| Week 10 | Run / Walk 1 hour | 6 mins run/ 1 min walk X 7 | Cross Train or Rest | 6 mins run/ 1 min walk X 7 | Rest | 6 mins run/ 1 min walk X 7 | Rest |
| Week 11 | Run / Walk 1 hour 10 minutes | Run 30 mins | Cross Train or Rest | Run / Walk Fartlek 45 mins | Rest | Run 30 mins | Rest |
| Week 12 | Run / Walk 1 hour 10 minutes | Run 35 mins | Cross Train or Rest | Run 35 mins | Rest | Run 35 mins | Rest |
| Week 13 | Run / Walk 1 hour 15 minutes | Run 35 mins | Cross Train or Rest | Run / Walk Fartlek 50 mins | Rest | Run 35 mins | Rest |
| Week 14 | Run / Walk 1 hour 15 minutes | Run 40 mins | Cross Train or Rest | Run 40 mins | Rest | Run 40 mins | Rest |
| Week 15 | Jacinta O’Brien 10km University of Limerick | Run 40 mins | Cross Train or Rest | Run / Walk Fartlek 50 mins | Rest | Run 40 mins | Rest |
| Week 16 | Run / Walk 1 hour 15 mins | Run 45 mins | Cross Train or Rest | Run 45 mins | Rest | Run 45 mins | Rest |
| Week 17 | Run / Walk 1 hour 15 mins | Run 40 mins | Cross Train or Rest | Run 30 mins | Rest | Run 20 mins | Rest |