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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