the Flexi-plan
designing your training plan
If you are an experienced runner then designing a Flexi Plan may be for you. Over a fortnight period create a combination of the following different colour-coded running sessions.
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Easy Long Runs
Advanced Long Runs
Speed Sessions
Hill Sessions
Recovery Runs
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Marathon Training
Aim for 2 Speed Sessions,1 Hill Session, 2 Easy Long Runs and 1 Advanced Long Run every fortnight. Fill in the rest of your time with Recovery Runs. Aim to build up to 35 - 45 miles each week. Remember to take rest days.
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Half Marathon Training
Aim for 2 Speed Sessions, 1 Hill Session, 1 Easy Long Run and 1 Advanced Long Run every fortnight. Fill in the rest of your week (if you feel able) with Recovery Runs. Aim to build up to 25 - 35 miles a week. Remember rest days.
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10k Training
Aim for 2 Speed Sessions, 1 Hill Session and 1 Easy Long Run every fortnight. Fill in the rest of your time with Recovery Runs as you feel able.
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5k Training
Aim for 2 Speed Sessions, 1 Hill Session and 3 Recovery Runs every fortnight.
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No matter what you are training for, add in strength and conditioning at least once a week.
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