Training Plans

Beginners 6-Mile Training Plan

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

Runners Tip: Listen to your body!

We recommend that you consult with your GP if you have any health concerns before starting any training plan.
WeekSunMonTuesWedThuFriSat
Week 1Run / Walk 35 mins4 mins run/ 2 mins walk X 5RestRun / Walk Fartlek 20 minsRest4 mins run/ 2 mins walk X 5Rest
Week 2Run / Walk 35 mins4 mins run/ 2 mins walk X 6Rest4 mins run/ 2 mins walk X 6Rest4 mins run/ 2 mins walk X 6Rest
Week 3Run / Walk 40 mins4 mins run/ 2 mins walk X 6RestRun / Walk Fartlek 25 minsRest4 mins run/ 2 mins walk X 6Rest
Week 4Run / Walk 40 mins5 mins run/ 1 mins walk X 5Rest5 mins run/ 1 min walk X 5Rest5 mins run/ 1 min walk X 5Rest
Week 5Run / Walk 45 mins5 mins run/ 1 min walk X 6RestRun / Walk Fartlek 30 minsRest5 mins run/ 1 min walk X 6Rest
Week 6Run / Walk 45 mins5 mins run/ 1 min walk X 6Cross Train or Rest5 mins run/ 1 min walk X 6Rest5 mins run/ 1 min walk X 6Rest
Week 7Run / Walk 50 mins5 mins run/ 1 min walk X 7Cross Train or RestRun / Walk Fartlek 35 minsRest5 mins run/ 1 min walk X 7Rest
Week 8Run / Walk 50 mins6 mins run/ 1 min walk X 6Cross Train or Rest6 mins run/ 1 min walk X 6Rest5 mins run/ 1 min walk X 6Rest
Week 9Run / Walk 1 hour6 mins run/ 1 min walk X 6Cross Train or RestRun / Walk Fartlek 40 minsRest6 mins run/ 1 min walk X 6Rest
Week 10Run / Walk 1 hour6 mins run/ 1 min walk X 7Cross Train or Rest6 mins run/ 1 min walk X 7Rest6 mins run/ 1 min walk X 7Rest
Week 11Run / Walk 1 hour 10 minutesRun 30 minsCross Train or RestRun / Walk Fartlek 45 minsRestRun 30 minsRest
Week 12Run / Walk 1 hour 10 minutesRun 35 minsCross Train or RestRun 35 minsRestRun 35 minsRest
Week 13Run / Walk 1 hour 15 minutesRun 35 minsCross Train or RestRun / Walk Fartlek 50 minsRestRun 35 minsRest
Week 14Run / Walk 1 hour 15 minutesRun 40 minsCross Train or RestRun 40 minsRestRun 40 minsRest
Week 15Jacinta O'Brien 10km University of LimerickRun 40 minsCross Train or RestRun / Walk Fartlek 50 minsRestRun 40 minsRest
Week 16Run / Walk 1 hour 15 minsRun 45 minsCross Train or RestRun 45 minsRestRun 45 minsRest
Week 17Run / Walk 1 hour 15 minsRun 40 minsCross Train or RestRun 30 minsRestRun 20 minsRest

Beginners 6-Mile Training Plan

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

Runners Tip: Listen to your body!

We recommend that you consult with your GP if you have any health concerns before starting any training plan.
WeekSunMonTuesWedThuFriSat
Week 1Run / Walk 35 mins4 mins run/ 2 mins walk X 5RestRun / Walk Fartlek 20 minsRest4 mins run/ 2 mins walk X 5Rest
Week 2Run / Walk 35 mins4 mins run/ 2 mins walk X 6Rest4 mins run/ 2 mins walk X 6Rest4 mins run/ 2 mins walk X 6Rest
Week 3Run / Walk 40 mins4 mins run/ 2 mins walk X 6RestRun / Walk Fartlek 25 minsRest4 mins run/ 2 mins walk X 6Rest
Week 4Run / Walk 40 mins5 mins run/ 1 mins walk X 5Rest5 mins run/ 1 min walk X 5Rest5 mins run/ 1 min walk X 5Rest
Week 5Run / Walk 45 mins5 mins run/ 1 min walk X 6RestRun / Walk Fartlek 30 minsRest5 mins run/ 1 min walk X 6Rest
Week 6Run / Walk 45 mins5 mins run/ 1 min walk X 6Cross Train or Rest5 mins run/ 1 min walk X 6Rest5 mins run/ 1 min walk X 6Rest
Week 7Run / Walk 50 mins5 mins run/ 1 min walk X 7Cross Train or RestRun / Walk Fartlek 35 minsRest5 mins run/ 1 min walk X 7Rest
Week 8Run / Walk 50 mins6 mins run/ 1 min walk X 6Cross Train or Rest6 mins run/ 1 min walk X 6Rest5 mins run/ 1 min walk X 6Rest
Week 9Run / Walk 1 hour6 mins run/ 1 min walk X 6Cross Train or RestRun / Walk Fartlek 40 minsRest6 mins run/ 1 min walk X 6Rest
Week 10Run / Walk 1 hour6 mins run/ 1 min walk X 7Cross Train or Rest6 mins run/ 1 min walk X 7Rest6 mins run/ 1 min walk X 7Rest
Week 11Run / Walk 1 hour 10 minutesRun 30 minsCross Train or RestRun / Walk Fartlek 45 minsRestRun 30 minsRest
Week 12Run / Walk 1 hour 10 minutesRun 35 minsCross Train or RestRun 35 minsRestRun 35 minsRest
Week 13Run / Walk 1 hour 15 minutesRun 35 minsCross Train or RestRun / Walk Fartlek 50 minsRestRun 35 minsRest
Week 14Run / Walk 1 hour 15 minutesRun 40 minsCross Train or RestRun 40 minsRestRun 40 minsRest
Week 15Jacinta O'Brien 10km University of LimerickRun 40 minsCross Train or RestRun / Walk Fartlek 50 minsRestRun 40 minsRest
Week 16Run / Walk 1 hour 15 minsRun 45 minsCross Train or RestRun 45 minsRestRun 45 minsRest
Week 17Run / Walk 1 hour 15 minsRun 40 minsCross Train or RestRun 30 minsRestRun 20 minsRest