Training Plans – IMPACT Magazine

12 Weeks to Your First 10 km

Ed Bickley — Thu, 22 May 2025 16:31:33 +0000

Many runners begin their racing experiences with the five-kilometre distance as it has the advantage of being ‘just long enough’ to be a challenge, while being short enough to be both attainable and enjoyable without requiring too much time preparing.

If you’ve completed one or more such races, you’re running regularly two to four times a week, and you aspire to move up to the 10-kilometre distance, good for you! Although this is a bigger challenge, it can also be double the fun and satisfaction with the right training.

The program that follows is designed to get you comfortably to your first 10-kilometre finish line. A simple way to get a sense of what you’re capable of on a normal day is to take your last or typical five-kilometre time and multiply it by 2.1

I’ve personally finished close to 300 10-kilometre races over the last 35 years, but I learned more from my first than from any after that. It was a cautionary tale of poor preparation and grossly optimistic pacing by going out too fast, followed by intensely painful cramping after the race.

As I subsequently learned how to train for the distance, I have never had trouble with cramps in or after a race again. In the words of Oscar Wilde: “Experience is simply the name we give our mistakes.”

None of us needs to live through a day like that. The goal, particularly in a first effort at the distance, should be to have fun and finish comfortably; 10-kilometres requires a bit more preparation than does five, but it’s far from insurmountable.

Before you begin training, it’s important to consider your objectives and set some targets:

Select an upcoming event 12-14 weeks out; for many people, committing is half the battle.
Understand the time you can devote to training. If your lifestyle or interest allows about four runs per week, this program can be fit into it; you can even add another run per week if you feel it helps you.
Set your time goal. This can be a broad range of times (e.g. between 45-55 minutes) or a set of conditional targets like an ‘A’ goal (45 minutes if everything goes perfectly), a ‘B’ goal (50 minutes on a good day) and a ‘C’ goal (55 minutes if it’s a tough day). A simple way to get a sense of what you’re capable of on a normal day is to take your last or typical five-kilometre time and multiply it by 2.1.

This training schedule:

Focusses on consistent running and slowly adding mileage with 4-5 runs per week. Most of these runs should be at a steady, conversational pace (you can comfortably carry on a conversation during it).
Includes a weekly longer run (also at conversational pace) to build endurance, gradually increasing over the 12 weeks.
Features the main workout of the week, a 10-kilometre goal race pace run (somewhat akin to a ‘tempo’ workout in other programs) to accustom your body to running at your goal pace for several kilometres.
Has several cross-training days (cycling, swimming, xc-skiing, elliptical training, etc.) If you feel you can fit in more running time, you can substitute an easy run for ONE of these per week.

Enjoy the journey.

10 km Marathon Training Program

Photography: Todd Fraser/Canada Running Series (CRS)

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12 Weeks to Master a Faster Half-Marathon

Lisa Harvey — Mon, 14 Apr 2025 01:57:55 +0000

Running a fast half-marathon is an achievable goal for an advanced Masters runner. In this half build you will be guided through a 12-week training plan where the goal is to run four days per week with the remainder of the week for cross-training, strength, and flexibility exercises.

Before beginning this plan you should be comfortable running three to four times per week with some faster running at your 10-kilometre and half-marathon paces. For all runners including the Masters athlete, it is very important to listen to your body and modify your training to avoid injuries.

The plan consists of a workout (Tuesday), long run (Sunday), two easy runs (Wednesday/Friday), two strength-flexibility days and an optional cross-training day. Running by effort at the beginning is key to determine the running pace that feels best for you.

The long run should be done at a comfortable pace that you could maintain for an hour or more, this is called Long Slow Distance (LSD). Think about controlled breathing, relaxed arm swing, low knee lift, and feet touching the ground lightly with each stride.

Some long runs are just a run whereas others have half-marathon pace sections embedded. Easy runs are shorter runs during the week where you are running 15 to 30 seconds faster than your long run. The workouts are a chance to practice race paces and good running form. They consist of a warm-up, strides, intervals, and a cool down.

Coaching Tips

Be Patient – follow the plan and take rest days off running.
Believe in yourself – use positive self-talk to get you through tough training.
Flexibility – adjust the plan to fit your work/life schedule.
Running shoes – wear shoes that are supportive and feel good on your feet.
Maintain flexibility and strength – short sessions throughout the week will help to avoid injuries.
Switch up running routes and surfaces – flat, hilly, paved, and trail.

Half-Marathon Training Program

Photography by: Brett Clarke

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16 Weeks to an Improved Marathon Time

Josh Zilles — Sun, 13 Apr 2025 02:04:35 +0000

This is a marathon-training plan for the intermediate runner who has run several 10-kilometre races or half-marathons and is looking to either race their first marathon or improve their current marathon time.

You should have some experience training for distance races, be running at least four days a week, and be comfortable running 10 kilometres in one run. This plan has two rest days a week to help you absorb the training performed throughout the week. Recovery is just as important as training, so make sure you use these days to rest so you can get the most out of your training.

No one workout or run is more important than the other. Listen to your body and try to stay as consistent as possible. Consistent hard work combined with smart training leads to breakthroughs.

Here’s a definition of some of the terms

Easy Runs: These runs fill the majority of your mileage within the week and should be done at a conversational pace (anywhere from 30 to 90 seconds slower than marathon pace). Take these runs easy so that you have plenty of energy to run hard on your workout days.
Workouts: These are your hardest effort of the week. Make sure you warm-up and cool down properly so your body is ready for the hard work it’s about to go through. These workouts work on several different muscular and cardiovascular adaptations; we want to get as many of these done as possible, so don’t leave everything out there on one workout so that you can’t do anymore the following week. Consistency is key for the marathon.

Long Runs: These should be done with the same effort as your easy runs (unless you’re doing our optional marathon pace efforts in your long run). As these increase, try practicing taking in carbs while running like you will during your marathon. A good place to start is taking in one gel every 45 minutes.

Rest Day: Rest is just as important as the training. This is when your body regenerates and adapts to the training you’ve been doing. Make sure you use these days to relax so you can prepare for the training to come. Some good recovery practices include sleeping in/going to bed early (this is when your body does most of its healing), eating well and plenty (food is fuel), putting your feet up/relaxing.

MP: Marathon pace. This is the pace at which you want to run your marathon, adjusting as needed for external factors such as weather or terrain.

Strides: These are 80 per cent sprint efforts that go for about 80 metres. Slowly progress up to speed, hold for 20 metres, then progress back down. These should feel fast but relaxed. Don’t strain on these; practice good form throughout the stride.

Optional Long-run Workouts: Throughout the training plan, on some long runs, there are optional workouts you can do. This is only if you’re feeling strong and are looking for something more. Consistency is key, so make sure that if you are doing these, you aren’t taking away from the next week’s training or workouts.

Threshold: Threshold is roughly the pace you could hold for an hour. During training, a good way to tell you’re at the right pace is to use the “talk test.” You should be able to say short sentences but unable to hold a conversation. When finishing, you should feel like you could have done more if needed but are happy to be done.

42.2 km Marathon Training Program

Photography: Pam Doyle

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12 Weeks to Improve your 70.3 Performance

Jasper Blake — Sat, 12 Apr 2025 02:04:49 +0000

This 12-week training plan is designed for intermediate-level athletes who have experience at longer distances and who are looking to improve their 70.3 distance times.

The plan operates on a four-week cycle meaning there will be three weeks of progressive training load followed by an easier/adaptation week. The last four-week cycle (weeks 9-12) will see 2.5 weeks of progressive load followed by a 10-day recovery/taper phase.

Many of the workouts in this training plan are repetitive and progressive. This is by design. The goal is to establish a routine that
you can be consistent with. Often simplicity is the best course of action.

This training plan has been built using Rate of Perceive Exertion or RPE for short. The RPE scale is 1-10 whereby 1 is very easy and 10 is best effort. When designated for a workout, RPE ratings apply to the main set—please do warm-ups and cool downs easy. RPE 3-5 activation sets in the warm-up should be done with higher RPE to warm up for the set that is coming. A RPE of 8-8.5 can be roughly correlated to your Functional Threshold Power or FTP on the bike and your running threshold effort or pace.

The workouts, with some higher intensity on the bike and run, are designated to be done on hilly terrain. If you don’t have access to hills, the workouts can be done on flat terrain using the same RPE scale.

Where there are two workouts a day, these can be done at opposite ends of the day. The Saturday bike/run is a brick workout—do the run immediately after the bike. The easy swim on Saturday can be done either immediately after the brick or a little later.

On the Saturday before race day there are two options for the swim—one done in your normal setting/pool and the other is an open water option should you wish to use the race venue.

12 Week Training Program

Photography credit: Harmony IRONMAN 70.3 Calgary

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12 Weeks to a Faster Half-Marathon

Melissa Paauwe — Wed, 29 May 2024 16:25:37 +0000

Have you run half-marathons before and are looking to see a faster time on the clock? Then this intermediate half-marathon plan is for you!
This 12-week plan assumes you are currently running three – four times per week and the distance of your long run is at least 10 kilometres. If you’re not currently running four days per week, skip Tuesday’s run in the plan until week four. Remember to keep the easy days easy but don’t be scared to push yourself on your speed days.

Don’t run your long (aerobic) days too fast. The pace legend has a range of goal finish times, from 1 hour 40 minutes to 2 hours 15 minutes, so ensure you keep to your goal.

Be sure to listen to your body. If you must miss a few days of training, carry on with the block as is. If you need to take a week
or more off, be sure to not increase the distance of your long run to where you left off. There are pullback weeks in this build
to enable you to recover properly and build stronger.

Aim for consistency in your build over perfection. And most of all, have fun!

Download a PDF of the 12-Week Half-Marathon Training Plan

Training for Your First 70.3

Mike Neill — Wed, 15 May 2024 01:28:33 +0000

This 12-week 70.3 training program is designed for the athlete that is looking to make the jump up in distance from sprint or standard distance triathlons.

This program will take the athlete through three four-week blocks of training consisting of three build weeks and one week of recovery/adaptation. Each build week will have a theme—strength, turnover/speed and tempo. Each recovery week will allow the athlete to shed some of the built-up fatigue and test their aerobic capacity.

The goal is to increase your aerobic efficiency and strength, giving you the confidence to stand on the water’s edge knowing that you are fully prepared for the day ahead.

Most of the workouts on this schedule (excluding swims) will be given in terms of time not distance. Although this is the general rule, there will be exceptions when we get into threshold workouts, time trials and aerobic efficiency tests.

Your schedule will have terms incorporated into it that many of you may not be familiar with. These are some of the common terms and acronyms that you will see.

Aerobic – For those that have heart rate monitors (a tool I suggest everyone invest in) I consider aerobic to be 75 per cent of your maximum heart rate. This is not 100 per cent accurate for everyone, but as a general rule it is usually quite close. Another way to work out this heart rate is the MAF method, explained here: https://philmaffetone.com/180-formula/

Lactate testing is the gold standard for setting zones, so if you have access to this type of testing you can dial in your training zones with even greater accuracy.

You will often find that one of three words will follow aerobic on the schedule: aerobic base, aerobic endurance, aerobic recovery. The word that accompanies aerobic is there to give you the purpose and goal of the workout. You will want to stay at MAF or below for each of these workouts, but it is important that you approach each workout clear on the purpose and objective.

Tempo – This is an often misinterpreted term. Tempo is that work that is right above your aerobic limit. I consider this to be 80 – 85 per cent of your maximum heart rate. Tempo workouts will be efforts that are slightly longer in duration (10 – 20 minutes to begin) and they will have you swimming, biking or running at a pace that is slightly higher than your aerobic pace. These are efforts that are slightly uncomfortable, but they should become sustainable for longer and longer periods of time as we move through the program.

Threshold – This type of workout is shorter in duration, and this is often where we will get into using set distances to monitor and track pace times etc. (i.e. 3x 1 kilometre, 2x 2 kilometre, etc.) In these workouts your heart rate should be in the 85 – 95 per cent range. The ability to spend time here for longer periods of time can push your anaerobic threshold higher so that you can work at a higher percentage of maximum for longer periods of time. These workouts hurt, take longer to recover from and only appear at certain times of the year to give you speed.

Speed Intervals/Hills – These are the workouts where you can leave the heart rate monitor at home and maximum efforts are expected. Speed intervals and hills are generally never any longer than one to two minutes and they are designed to have you generating maximum power and effort. Short hill efforts on the run are a perfect example of this type of workout.

Strength/Core/Hips – There are many great triathlon strength programs that can be found online. Often time is a limiting factor, so I highly recommend prioritizing hip/core strength at the minimum. A strong core and hips are essential to efficiency and resilience over long-distance racing.

Legend

MRI – Minute rest interval
SRI – Second rest interval
Fartlek – Speed play
Brick – Run off of bike
WU – Warm-up
MS – Main set
CD – Cool down
MAF – Maximum Aerobic Function

Download a PDF of the 70.3 Training Plan.

Training for Your First 25 km Trail Race

Andie Pask — Mon, 06 May 2024 14:42:08 +0000

Trail running has exploded in popularity over the past number of years, and for good reason: you’re surrounded by nature, the soft and uneven surfaces are more forgiving than pavement on the body, and you don’t have to be fixated on maintaining a particular pace. The range in trail race distances—from 5-kilometres to over 100 miles—makes trail racing both accessible and challenging for all runners. If you are ready to challenge yourself to a new distance that’s moderate in length, then this 12-week plan is for you. Before beginning this training program, you should be comfortable running four days a week for at least one hour.

The program is comprised of four days/week of running: two easy days (Tuesday/Sunday), a run workout (Wednesday) and a long trail run (Saturday). The terrain is a mix of road and trail, so there is the assumption that you will have access to trails throughout the week. There are also two cross-training days to achieve aerobic endurance, and give the running muscles a break. Cross-training also helps prevent overuse injuries that can occur from exclusively running. These cross-training days will also include strength training which further helps to prevent injury and makes your body stronger and more durable on the trails.

Coach’s Tips:

All runs should begin gently to warm up the muscular and cardiovascular systems.
A 15 – 20 minute warm-up and cool down should also be included on every Wednesday workout.
Trail shoes should be worn on the trails as they have better traction than road shoes.
Power hiking is a large component of trail running and should be used on big hill climbs.
Invest in a hydration vest that can carry your water and fuel for long runs.
Fuel every 30 – 40 minutes on long runs over an hour (e.g. gels, chews, bars) and consider adding electrolytes to your water.
Be sure to download off-line maps and have GPS on your phone so you don’t get lost. If you are alone, let someone know where you will be.
Be sure to carry safety equipment with you if you are going into the backcountry.
Consider hiring a strength coach to give you a program geared towards trail running.
Be consistent and trust the process.

Legend:
RPE – Rate of Perceived Exertion. A measure on a scale of 1-10 of how hard you are working (1 being easy and 10 being challenging).
X-train – (Cross-training) Examples are cycling, the elliptical trainer, swimming, etc. The effort should be kept low with an RPE of 3-5.
Easy Run – A low effort run with an RPE of 3-5. You could tell a story to a friend and your breathing is not laboured.
Strides – Starting slow with perfect form, accelerate through 60 metres then walk back and repeat five times. These accelerations are to practice fast leg turnover and good running form (good posture, knees driving forward, arms bent).
[ ] – On Wednesday workouts, anything included inside this is your recovery.

Download a PDF of the 25 km Trail Race Training Plan.

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12 Weeks to Your 10 km PB

Jeremy Deere — Tue, 23 Apr 2024 22:35:58 +0000

If you have a time goal for a 10-kilometre race in the next few months this program is designed to help your training progress by keeping it interesting, yet challenging. Before starting this plan, it is strongly recommended that you can comfortably complete a 10-kilometre distance (with or without walk breaks).

There may be a few new concepts introduced in this program—e.g. intervals, tempo runs and strides. Here’s a quick definition for each as they relate specifically to the training.

Intervals – These are faster-paced runs and can range from 100 metres all the way up to three kilometres, depending on the distance you’re training for. In this program, I’ve kept the longest intervals to 1000 metres to help build your speed and turnover. Pace will vary depending on the length of interval. For example, for intervals 400 – 800 metres in distance, your pace will be run at your goal (or current) 5-kilometre pace. If you don’t know at what pace to run your intervals there are great pace charts available online—I often refer to www.mcmillanrunning.com.

Note: If you don’t have a GPS to calculate distance (or access to a running track), interval distances can be converted to time, based on your pace. For example, if your goal 10-kilometre pace is 50 minutes, the interval is 1000 metres and the workout calls for 10- kilometre pace, then you will run your interval for five minutes (or approximately 1000 metres).

Tempo Runs – These are longer, sustained efforts, often run at, or slightly slower/faster, than your goal race pace. They help you increase endurance and provide feedback on your improvement. After a 10-minute warm-up jog, increase your pace to goal race pace for the designated time (e.g. 16-minute tempo), then finish with a 10-minute cool down jog. The tempo pace should feel fast and steady, but comfortable, and you should finish feeling like you could have kept going at that pace (it is, after all, shorter than your race distance, but run at a similar pace). If you struggle to get through the time, then slow down slightly next week.

Strides – Think “wind sprints” like you used to do in school. These are short (80 – 100 metre) fast sprints run at about 80 per cent maximum speed. They provide three main benefits: improve running form, get your body used to running at a pace faster than race pace, and loosen your legs up following a shorter, easier run. Find a flat stretch of road, sidewalk or grass. Sprint 80 – 100 metres focusing on running form and quick turnover. Jog easy back to the start. Repeat four times.

Long Run – While this is not a new concept, many runners aren’t sure at what pace to run their long runs. In this program, I recommend running them at ‘conversation pace.’ This means at all points in the run—from start to finish—you should be able to comfortably hold a conversation with your running partner. Long runs and easy runs between workouts help build an aerobic base, while the intervals and tempo runs take care of the speed and race fitness. Long runs are scheduled for Saturdays but if you’re used to doing your long run on Sunday these two days can be swapped.

Finally, if you’re not used to running six days a week (I’ve designated Friday as the day off in this program), you can use Monday as an optional day. This means a second complete rest day or a cross-training day (yoga, bike, etc.).

Enjoy following this 12-week training program and I hope you’ll stay motivated to run a new 10-kilometre PB!

Download a PDF of the 12-Week 10 KM Training Plan.

17 Weeks to Improve Your Marathon Performance

Kevin Smith — Wed, 10 Apr 2024 19:27:30 +0000

This training plan is for runners who have either run marathons before, or who have recently completed a 10-kilometre race or half-marathon (or can run those distances comfortably), AND are currently maintaining weekly training volume of at least 25 plus kilometres a week (on at least three runs/week), before starting. It is primarily designed for those looking to improve marathon performance and/or run a sub four-hour time goal.

It is strongly advised—especially for those aged 35 and over—and/or who live largely sedentary lives, to include 30-minute brisk walks five/six times a week during training. Supplementary running-specific strength training (especially lower body and core) is recommended at least twice a week—to help stay injury-free.

Training Tips

Each week, there are up to three quality workouts—Tuesday, Thursday and Sunday. These drive 80 per cent of your improvement and fitness, so make them your key training priority.
Workouts can be shuffled within a given week, and key runs can even be moved between weeks, to accommodate personal circumstances, but strive not to break the “hard/easy” principle (quality runs on back-to-back days) or do runs of the same character in back-to-back weeks.
Be flexible. It’s perfectly fine to adjust any given run distance by +/- 1 to 2 kilometres, and any given pace by +/- 5 to 10 seconds/kilometre. even under ideal run conditions.
Missed runs, by more than one day, are best left behind. Re-focus and recommit to current/future runs rather than trying to play catch up and squeezing in extra volume or frequency in an effort to make up. The goal is consistency and progress, not perfection!
Prescribed paces assume ideal conditions, both external, such as temperature, flat course, low winds, and internal—your own health, stress level, etc. Please adjust paces to reflect those circumstances and conditions. On some runs that can mean running 20 – 40 seconds/kilometre slower than target pace.
Hills. Where average elevation is referenced (i.e. 10 metres/kilometre), use your GPS device and/or online training log to check the total “climb” of particular runs to verify how hilly/flat they are, e.g. a 12-kilometre hilly OMP should have approximately 120 metres of elevation.

Legend
OMP – Ordinary Mortal Pace. Run as strongly, smoothly and confidently as possible without overreaching. For most runners this is a little faster than marathon pace, a little slower than half-marathon pace.

WU/STR/CD – Warm-up/strides/cool down. Easy running at or slower than current LSD (Long Slow Distance) pace, done before/after hard effort runs. Strides are approximately 100 metre smooth accelerations to faster than target training pace (but not all-out sprinting).

Triple Thrill Hills – these are sets of three different distance hills, with slightly shorter recovery easy runs between hills within sets, and slightly longer recovery easy runs/rest between sets.

P1-2 Punch Progression Run – consider these two parts of a single run workout. They should always be done within 12 – 24 hours of each other, otherwise the intended benefit is largely lost. P1 is a slightly slower/easier than usual OMP run (think hilly OMP pace done on flat course), designed to leave you not fresh to start P2. The Progression Run the next day is a long run with a very exaggerated negative split. You must start slow for the first one to three kilometres (i.e. 30 – 40 second/kilometre slower than LSD pace) in order to have any chance of continually picking up speed (closing at approximately half-marathon pace). This combination run emulates the fatigue of the final 10 – 12 kilometres of a marathon, without actually running the full distance in training. This lowers injury risk and speeds up post-run recovery and teaches you how to pick up effort/pace late in the race when it’s hard to do (and you need it most).

Download a PDF of the 17-Week Marathon Training Plan

Photography by Matt Cecill Visuals

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Eight Weeks to a Faster 10 km

Lisa Harvey — Tue, 12 Sep 2023 20:48:00 +0000

The 10 km is one of the most challenging and rewarding race distances. You begin fast with the excitement of the spectators and fellow participants, then settle into your rhythm and finish strong over the last two kilometres. Would you like to improve your 10 km time but just haven’t been able to shave off the last few seconds? Runners of all abilities can reach their goal 10 km time with this eight-week plan. Before starting this plan you should be comfortable running for 30 minutes at least three times per week. Trust the process and believe in your abilities!

The plan consists of a workout (Thursday), long run (Sunday), two easy runs (Tuesday/Friday), and an optional cross-training day. Running by effort (i.e. how your body feels) at the beginning is the key to determining the running pace that feels best for you. The long run—called Long Slow Distance (LSD)—should be done at a comfortable pace that you could maintain for an hour or more. Think about controlled breathing, relaxed arm swing, low knee lift, and feet touching the ground lightly with each stride. Easy runs are shorter runs during the week where you are running 15-30 seconds faster than your long run. The workouts are a chance to practice race paces and good running form. They consist of a 15-minute easy warm-up run, strides, intervals, and 10 – 15-minute easy cool down.

Coach’s Tips

Include rest days, strength, and flexibility exercises.
Wear supportive running shoes with good cushioning. Try a few runs in new shoes before the race.
Eat a balanced diet, sleep well, and drink water throughout the day.
Be patient – listen to your body and take time off running early to avoid injuries.
Be consistent – follow the plan and move the workouts to fit your work/life schedule.

Legend

Strides – Accelerations to practice faster leg turnover and good running form (good posture, knees driving forward, arms bent).
On an 80 – 100 metre flat stretch of pathway or grass, think about starting at an easier pace and finishing fast.
5 km Pace – Based on your last 5 km race or 10 seconds per km faster than your last 10 km race pace.Negative split – Run at your long run pace for the first half of the run and then try to run slightly faster for the second half.
Fartlek – Speed play in a continuous run. They are repetitions where you are running by feel at a perceived level of exertion of 7 – 8 on a scale of 10. Fartlek benefits runners by helping them adapt to changes of pace in a race without needing to take rest breaks, and further boosts their fitness with the active recovery.

Download a PDF of the Training Plan Training Plans

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Read This Story in Our 2023 Running Issue
Featuring Rory Linkletter, Canadian long-distance runner. Add to your bucket list with the top Destination Marathons Around the World. Train for 10 km right up to a marathon – plus a 70.3 program. Increase your strength and work your core with Canada’s Top Fitness Trainers. Enjoy plant-based, post-run breakfasts and so much more.