the Flexi-plan

Customise and create a training plan using colour-coded session types.

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. 

Easy Long Runs

Advanced Long Runs

Speed Sessions

Hill Sessions

Recovery Runs

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 at least 50 miles each week. Remember to take rest days.

Half Marathon Training

Aim for 2 Speed Sessions, 1 Hill Session1 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 at least 30 - 35 miles a week. Remember rest days.

 

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. 

5k Training

Aim for 2 Speed Sessions, 1 Hill Session and 3 Recovery Runs every fortnight. 

 

No matter what you are training for, add in strength and conditioning at least once a week. 

 
downloadable plans