Beginners running prep

Live Great Run Prep for Beginners

By Albert Tan

Here is a programme specially designed to help you train right so that you can emerge with great enthusiasm and a fit body and mind – all set to do it.

The programme will cover the fundamentals of running in terms of the right volume and intensity for runners. As most of us are working, it is challenging to be committed to a grueling schedule and we do not wish for you to give up because of your demanding hours at work or at home.  As such for each level, the programme is further customised to suit the lifestyle of individuals as follows:

a) Programme for busy working adults with 2 to 3 days of training regime and
b) Programme for adults who have time to spare for training daily ie. a 4 to 5 days regime.

 

The programme is designed for a 7-day week (5 training days and 2 rest days) for 4 weeks.

 

A ‘Beginner’ is one who joins a road race for the first time or a non-regular runner who wishes to finish or complete a race. 

 

Live Great Run Prep for Beginners: Phase 1

Week

1

2

3

4

Monday Rest Rest Rest Rest
Tuesday * Easy Run
3-4 km / 30 min
Easy Run
3-4 km / 30 min
Easy Run
4.5 km / 40 min
Easy Run
4.5 km / 40 min
Wednesday Rest/CT Rest/CT Rest/CT Rest/CT
Thursday * Run
2 x 1.5 km /
2 x 10 min
Run
2 x 2 km /
2 x 15 min
Run
2 x 1.5 km /
2 x 10 min
Run
2 x 2 km /
2 x 15 min
Friday Rest Rest Rest Rest
Saturday Easy Run
2-3 km / 20 min
Easy Run
2-3 km / 20 min
Easy Run
2-3 km / 20 min
Easy Run
2-3 km / 20 min
Sunday * Long Run
5km / 40 min
Long Run
5km / 40 min
Long Run
6km / 45 min
Long Run
6km / 45 min

 

Live Great Run Prep for Beginners: Phase 2

Week

5

6

7

8

Monday Rest Rest Rest Rest
Tuesday * Easy Run
5 km / 45 min
Easy Run
6 km / 50 min
Easy Run
5 km / 45 min
Easy Run
6 km / 50 min
Wednesday Rest/CT Rest/CT Rest/CT Rest/CT
Thursday * Run
3 x 2 km /
3 x 15 min
Run
3 x 2 km /
3 x 15 min
Run
4 x 2 km /
4 x 15 min
Run
4 x 2 km /
4 x 15 min
Friday Rest Rest Rest Rest
Saturday Easy Run
4-5 km / 35 min
Easy Run
4-5 km / 35 min
Easy Run
4-5 km / 35 min
Easy Run
4-5 km / 35 min
Sunday * Long Run
8km / 55 min
Long Run
8km / 55 min
Long Run
10km / 65 min
Long Run
10km / 65 min

 

Live Great Run Prep for Beginners: Phase 3

Week

9

10

11

12

Monday Rest Rest Rest Rest
Tuesday * Easy Run
8 km / 60 min
Easy Run
8 km / 60 min
Easy Run
8 km / 60 min
Run
2 x 10 min
Wednesday Rest/CT Rest/CT Rest/CT Rest
Thursday * Speed Work
3 x 200 m /
8 x 1:00
Speed Work
2 x 6 x 100m /
2 x 6 x 0:30
Speed Work
2 x 6 x 200m /
2 x 6 x 1:00
Easy Run
30 min
Friday Rest Rest Rest Rest
Saturday Easy Run
6 km / 35 min
Easy Run
6 km / 35 min
Easy Run
5 km / 30 min
Rest
Sunday * Long Run
11 km / 70 min
Long Run
11 km / 70 min
Long Run
12 km / 80 min

Prepare for the Live Great Run!

12 km

 

Week 1 Training:

Tuesday: Start your run. You may want to track yourself by distance or time.  On Week 1 Tuesday you can choose to run 3 to 4 km or run for 30min.
Wednesday: Take a rest or you may want to do cross training ie. have a different form of exercise like yoga or swimming.
Thursday: You can run 2 sets of 1.5km or 2 sets of 10min run. Take a rest for 3 to 5 min or longer if necessary before continuing with the second set.
Saturday: Get on with the training again. Have an easy run of 2 to 3 km or for 20min.
Sunday: Yes, keep it up and go for a long run of 5km or 40min.

 

Keep it up and train accordingly as guided by the table above for Week 2 to Week 4.

 

Note: Busy working adults who have less than 3 days per week to train may choose to perform
the * sessions.


Workout terms:

Rest (R): Take the day off.
Cross Training (CT): Do yoga, swimming, cycling or any other low impact activity for 30-60 min.
Easy Run (E):  At this pace, you will still able to talk and sing song.
Run (R): At this pace, you will still able to talk but not sing.
Long Run (L):  This will be a pace slower than R.
Warm up and stretching: Perform 5-10 min warm up for the Run sessions and stretching after all sessions.

 

 

The Live Great Run is a special event under the Live Great Programme, a holistic health and wellness programme to help you live healthier, longer and better. Register at livegreat.greateasternlife.com to receive Live Great updates and privileges.

 

Disclaimer

This health tips article ("this Article") is not professional advice and is intended to provide general information on health, fitness and nutrition for educational purposes only and you shall not, at any time, rely upon or construe this Article as a medical advice or instruction. Please be reminded to always seek advice from a qualified medical practitioner before making any changes to your current exercise regimen or diet.

While care has been taken in making available this Article to you on the Live Great Run website, Great Eastern Life Assurance (Malaysia) Berhad and/or the author(s) of this Article accept no responsibility for any claim, loss, injury or damage (whether direct, consequential, punitive, indirect or otherwise) howsoever arising out of or relating to the use of or reliance upon this Article by you.