The RhodesRunner FREE Training Guide

Welcome!

Whether you're just starting out or looking to level up your running game, this guide is your all-in-one companion. You'll find example structured training plans, expert advice, mindset tools, and printable resources to fuel your progress and keep you consistent.

You can DOWNLOAD THIS HERE

Table of Contents

  1. Getting Started
  2. Training Plan Examples
  3. Why Use a Training Plan
  4. Periodisation & Phases of Training
  5. Building Your Training Week
  6. Measuring Progress
  7. Key Running Workouts
  8. Strength & Mobility for Runners
  9. Preventing Injury & Aiding Recovery
  10. Nutrition & Hydration for Runners
  11. Running Tech & Tracking Tools
  12. Accountability & Running Communities
  13. Motivation vs Habit
  14. Mental Strategies & Staying Motivated
  15. Race Preparation
  16. Gear Checklist
  17. Weekly Workout Templates
  18. Closing Comments

1. Getting Started

The Importance of Purpose

Before you begin any plan, ask yourself why you want to run. Purpose gives you direction and keeps you motivated. Whether it's to get fitter, finish your first 10K, or qualify for Boston, your purpose anchors your training.

Setting SMART Running Goals

Use the SMART framework:

  • Specific: "Run a 10K in under 60 minutes"
  • Measurable: Trackable via time, distance, pace
  • Achievable: Challenging but realistic
  • Relevant: Aligns with your overall life priorities
  • Time-bound: Target date to focus your effort

Defining Your Level

  • Beginner: Run ~2x/week, less than 2 hrs total
  • Intermediate: 3–4x/week, run up to 60+ minutes, 2-4hours per week, includes interval training
  • Advanced: 5–7x/week, 5+ hours weekly, structured sessions and high-volume training

2. Training Plan Examples

Beginner: Couch to 5K (8 weeks)

This 8-week plan helps new runners build consistency and endurance with a progressive walk-run format.

Key Principles:

  • 3 workouts per week
  • Mix of walking and running
  • Focus on building a habit, not speed
  • Gradual increases to reduce injury risk

Week-by-Week Breakdown

Week 1:

  • Run/Walk x3: 1 min run / 2 min walk x 6–8 sets
  • Total time: 20–25 min per session

Week 2:

  • 1.5 min run / 2 min walk x 6 sets
  • Add gentle post-run stretching

Week 3:

  • 2 min run / 1.5 min walk x 6–7 sets
  • Optional 15–20 min brisk walk on non-run day

Week 4:

  • 3 min run / 2 min walk x 5–6 sets
  • Include dynamic warm-up (e.g., leg swings, arm circles)

Week 5:

  • 5 min run / 2 min walk x 4 sets
  • Introduce light strength session (bodyweight squats, bridges)

Week 6:

  • 8 min run / 1.5 min walk x 3 sets
  • Focus on relaxed breathing and posture

Week 7:

  • 10 min run / 1 min walk x 2, then 5 min run
  • Celebrate how far you've come!

Week 8:

  • Continuous 20–30 min run at conversational pace
  • You’re ready for your first 5K! Choose an event or run your own.


 

Intermediate: 10K Training Plan (12 Weeks)

This 12-week plan is designed for runners who already run 3–4 times per week and can comfortably run 30–45 minutes. It introduces structured workouts to improve endurance, pacing, and race-specific fitness.

Key Principles:

  • 4–5 runs per week
  • One interval session and one tempo or long run weekly
  • Focus on pacing, stamina, and strength
  • Down weeks every 3–4 weeks for recovery

Week-by-Week Breakdown

Week 1:

  • 3 Easy Runs (20–30 min)
  • 1 Long Run (40 min)

Week 2:

  • 2 Easy Runs
  • 1 Interval Run: 4x400m @ 5K pace w/ 90s recovery
  • 1 Long Run: 45 min

Week 3:

  • 1 Easy Run
  • 1 Tempo Run: 20 min at comfortably hard pace
  • 1 Interval Run: 5-6 x400m, w/ 90s recovery
  • 1 Long Run: 50 min

Week 4 (Down Week):

  • 2 Easy Runs
  • 1 Long Run: 35 min

Week 5:

  • 1 Easy Run
  • 1 Tempo Run: 25 min
  • 1 Interval Run: 4-6x600m @ 10K pace, with 400m recovery
  • 1 Long Run: 55–60 min

Week 6:

  • 1 Easy Run
  • 1 Tempo Run
  • 1 Hill Run: 6-8x30s hill repeats, with jog back recovery
  • 1 Long Run: 60 min

Week 7:

  • 1 Easy Run
  • 1 Interval Run: 5-7x600m @ 10K pace, with 300m recovery
  • 1 Long Run: 65 min

Week 8 (Down Week):

  • 2 Easy Runs
  • 1 Long Run: 40 min

Week 9:

  • 1 Easy Run
  • 1 Tempo Run: 30 min
  • 1 Interval Run: 6-8x400m @ 5K pace, with 90s recovery
  • 1 Long Run: 70 min

Week 10:

  • 1 Easy Run
  • 1 Progression Run: last 10 min faster
  • 1 Interval Run: 3x1K @ 10K pace, with 2-minute recovery
  • 1 Long Run: 75 min

Week 11:

  • 1 Easy Run
  • 1 Short Tempo: 20 min
  • 1 Long Run: 60 min
  • Start tapering volume by 20–30%

Week 12 (Race Week):

  • 2 Short Easy Runs (20–30 min)
  • 1 Race-Specific Tune-Up: 3x400m @ race pace, 400m recovery
  • Race Day! Go out steady, pace well, finish strong.

 


 

Intermediate: Half Marathon Plan (12 Weeks)

Ideal for runners who can run for 60 minutes and want to step up to the half marathon with structure, variety, and consistency.

Key Principles:

  • 4–5 runs per week
  • All Easy Runs are 45-60minutes, unless otherwise specified
  • Weekly variety: long runs, tempo sessions, intervals, all in addition to 15–20-minute warm up and 15-20-minute cool down
  • Down weeks every 4th week for recovery
  • Peak long run of 18–20 km

Week-by-Week Breakdown

Week 1:

  • 2 Easy Runs (30–45 min)
  • 1 Interval Run: 4x400m @ 5K pace, with 400m recovery
  • 1 Long Run: 8 km

Week 2:

  • 1 Easy Run
  • 1 Tempo Run: 20 min
  • 1 Interval Run: 5-6x400m @5K pace, with 400m recovery
  • 1 Long Run: 10 km

Week 3:

  • 1 Easy Run
  • 1 Tempo Run: 25 min
  • 1 Hill Run: 5-6x1 min, with jog back recovery
  • 1 Long Run: 12 km

Week 4 (Down Week):

  • 2 Easy Runs
  • 1 Long Run: 8 km

Week 5:

  • 1 Easy Run
  • 1 Tempo Run: 30 min
  • 1 Interval Run: 4x800m @ 10K pace, with 400m recovery
  • 1 Long Run: 14 km

Week 6:

  • 1 Easy Run
  • 1 Progression Run: last 10 min harder
  • 1 Hill Repeats: 6x1 min, with jog back recovery
  • 1 Long Run: 15 km

Week 7:

  • 1 Easy Run
  • 1 Tempo Run: 35 min
  • 1 Interval Run: 3x1K @ 10K pace, with 3 -minute recovery
  • 1 Long Run: 16 km

Week 8 (Down Week):

  • 2 Easy Runs
  • 1 Long Run: 10 km

Week 9:

  • 1 Easy Run
  • 1 Tempo Run: 35 min
  • 1 Interval Run: 5x600m @ 5K pace, 400m recovery
  • 1 Long Run: 18 km

Week 10:

  • 1 Easy Run
  • 1 Tempo Run 40 min
  • 1 Race Simulation: 5 km at goal pace
  • 1 Long Run: 20 km

Week 11 (Taper Begins):

  • 2 Easy Runs
  • 1 Short Tempo: 15–20 min
  • 1 Long Run: 12 km

Week 12 (Race Week):

  • 2 Easy Runs (20–30 min)
  • 1 Race Pace Session: 3x800m, with 3-minutes recovery
  • Race Day! Go out with a steady rhythm, hydrate, and enjoy the finish line.


 

Intermediate: Marathon Plan (16 Weeks)

This plan is ideal for runners with a solid base (running 4–5 times per week and a long run of 12–14 km). It progresses gradually to prepare for the marathon distance without overtraining.

Key Principles:

  • 4–5 runs per week
  • All Easy Runs are 45-60minutes, unless otherwise specified
  • Long runs peak at 32–35 km
  • Weekly variety: long runs, tempo sessions, intervals, all in addition to 15–20-minute warm up and cool down
  • Down weeks every 4th week
  • Taper begins in final 3 weeks

Week-by-Week Breakdown

Week 1:

  • 2 Easy Runs (30–45 min)
  • 1 Tempo Run: 20 min
  • 1 Long Run: 14 km

Week 2:

  • 2 Easy Runs
  • 1 Interval Run: 5x400m @ 5K pace, with 400m recovery
  • 1 Long Run: 16 km

Week 3:

  • 1 Easy Run
  • 1 Tempo Run: 25 min
  • 1 Interval Run: 4x800m @ 10K pace, with 400m recovery
  • 1 Long Run: 18 km

Week 4 (Down Week):

  • 2 Easy Runs
  • 1 Long Run: 12 km

Week 5:

  • 1 Easy Run
  • 1 Tempo Run: 30 min
  • 1 Hill Run: 6x1 min uphill, with jog back recovery
  • 1 Long Run: 20 km

Week 6:

  • 2 Easy Runs
  • 1 Interval Run: 3x1K @ 10K pace, with 2-3minute recovery
  • 1 Long Run: 22 km

Week 7:

  • 1 Easy Run
  • 1 Tempo Run: 35 min
  • 1 Interval Run: 4x800m, with 400m recovery
  • 1 Long Run: 24 km

Week 8 (Down Week):

  • 2 Easy Runs
  • 1 Long Run: 16 km

Week 9:

  • 1 Easy Run
  • 1 Progression Run: 40 min (last 10 min harder)
  • 1 Tempo: 20 min
  • 1 Long Run: 26 km

Week 10:

  • 1 Easy Run
  • 1 Tempo Run: 35 min
  • 1 Interval Run: 3x1.2K, with 2-3 minute recovery
  • 1 Long Run: 28 km

 

Week 11:

  • 2 Easy Runs
  • 1 Long Run: 30 km
  • Optional: 5x200m strides, 200m recovery

Week 12 (Peak Week):

  • 1 Easy Run
  • 1 Tempo: 20 min
  • 1 Progression Run
  • 1 Long Run: 32–35 km

Week 13 (Start Taper):

  • 2 Easy Runs
  • 1 Short Tempo: 15 min
  • 1 Long Run: 24 km

Week 14:

  • 2 Easy Runs
  • 1 Marathon Pace Workout: 3x2 km @ goal pace, with 2-minute recovery
  • 1 Long Run: 18 km

Week 15:

  • 2 Short Runs
  • 1 Marathon Pace Tune-Up: 3x1 km, with 2-minute recovery
  • 1 Long Run: 10–12 km

Week 16 (Race Week):

  • 2–3 Easy Runs (20–30 min)
  • Gentle strides, short shakeout
  • Race Day! Fuel well, pace smart, enjoy your marathon!

3. Why Use a Training Plan

A training plan isn’t just a schedule—it’s a roadmap that prepares your body and mind for race day. It stacks good training on good training, progressing your fitness with intention.

  • Consistency is key (Murphy et al., 2020)
  • Reduces injury risk by structured load management (Soligard et al., 2016)
  • Creates accountability and reduces decision fatigue
  • Helps adapt when life gets busy or things go off-track

See our Blog on what to expect from training

4. Periodisation & Phases of Training

Periodisation is the systematic approach to varying your training over time:

  • Base Phase: Build aerobic foundation
  • Build Phase: Introduce intensity, longer runs
  • Race-Specific Phase: Sharpening workouts, goal pace focus
  • Taper Phase: Reduce volume to allow full recovery before race
  • Include Down Weeks every 3–4 weeks to consolidate gains

Sample plans follow this structure to gradually elevate performance and prevent burnout (Issurin, 2008).

See our detailed Blog on periodisation and how to use it

5. Building Your Training Week

Structure your week around key workouts and adequate recovery. See section 17.

6. Measuring Progress

  • Use marker workouts (e.g., 3K time trial, tempo runs)
  • Assess goal pace comfort in race-specific workouts
  • Monitor running economy, HR response, perceived effort
  • Tools: Training logs, watch data, running apps

See our Blog on how to tell if your training plan is working

7. Key Running Workouts

Why They Matter & How Hard to Go

  • Easy Runs: Zone 2 (60–70% HRmax) — foundation building
  • Long Runs: Endurance (60–75% HRmax)
  • Tempo Runs: Lactate threshold (80–85% HRmax) — efficient racing
  • Intervals: VO2 max, short bursts (90–100% HRmax)
  • Hills: Strength and power, (Seiler & Tønnessen, 2009)

See our full glossary of running terms explained in everyday language

8. Strength & Mobility for Runners

Why It’s Crucial

Strength and mobility training improves form, reduces injury, and enhances running economy (Yamato et al., 2015).

  • Improve core stability and leg strength
  • Prevent common injuries: runner’s knee, shin splints
  • Enhance hip mobility and muscle activation

Sample Weekly Strength Routine for Runners

Here’s how to incorporate these exercises into your training:

Frequency:
✅ 2x per week (non-consecutive days like Tuesday & Friday)

Workout Structure:

  • 3 sets of 10–12 reps per exercise
  • Rest 30–60 seconds between sets
  • Focus on form—quality over quantity

Example Workout:

  1. Bodyweight Squats – 3x12
  2. Reverse Lunges – 3x10 each leg
  3. Single-Leg Deadlifts – 3x10 each leg
  4. Step-Ups – 3x10 each leg
  5. Calf Raises – 3x15
  6. Glute Bridges – 3x12
  7. Lateral Band Walks – 2x10 steps each direction

Progress gradually by adding dumbbells or resistance bands as you get stronger.

See our Blog on why Strength training is so important for Runners

9. Preventing Injury & Aiding Recovery

Training creates adaptation through stress—recovery cements it. Balance is everything.

  • Recovery aids: sleep, massage, foam rolling, ice baths, compression gear, heat therapy (Dupuy et al., 2018)
  • Watch load spikes: increase no more than 10%/week
  • Alternate hard and easy days
  • Use recovery tools to stay ahead of fatigue

See our Blog on avoiding running related injuries

10. Nutrition & Hydration for Runners

Daily Nutrition

  • Carbs: fuel
  • Protein: repair and recovery
  • Fat: essential for hormones and long sessions

During Training

  • Fuel for runs over 75 mins (30–60g carbs/hour)
  • Practice nutrition in training (Jeukendrup, 2011)

Hydration

  • Pre-run: hydrate 2–3 hrs before
  • During: sip 150–250ml every 20 mins in long runs
  • Signs it's right: stable energy, low GI issues, good recovery

See our Blog on how to fuel and exercise

11. Running Tech & Tracking Tools

  • Watches (Garmin, Coros, Apple): pace, distance, HR, zones
  • Apps (Strava, FinalSurge): trend tracking, segment comparisons
  • Heart Rate Monitors: useful for aerobic zone control
  • Power Meters (Stryd): emerging tool for pacing
  • Track subjective ratings too: RPE, mood, soreness

12. Accountability & Running Communities

  • Join online or local groups (parkrun, running clubs)
  • Share runs on apps for encouragement
  • Join challenges or group events
  • Use a coach or running buddy to stay on track

JOIN the RhodesRunner Virtual RunClub in our Facebook Private Group here

13. Motivation vs Habit

Motivation fades—habit sustains. Forming a habit:

  • Stack it with an existing habit (e.g. morning coffee + shoes on)
  • Set visual cues (clothes laid out)
  • Make it easy to start
  • Track your streaks (Verplanken & Wood, 2006)

See our Blog on how to keep your running mojo

14. Mental Strategies & Staying Motivated

  • Visualisation: Imagine success before it happens
  • Mantras: Short phrases to repeat under pressure
  • Journaling: Capture wins, effort, mood
  • Mindfulness: Stay present during discomfort (Buman et al., 2011)

15. Race Preparation

3 Weeks Out

  • Taper begins, reduce volume
  • Practice fuelling, test gear

1 Week Out

  • Short sessions, light effort
  • Focus on sleep, hydration, logistics

See our Blog pre-race preparation

Race Day Tips

  • Visualise the course and how you’ll respond
  • Know where aid stations, toilets, and hills are
  • Practise on the course if possible
  • Lay everything out the night before
  • Arrive early, warm up, and execute your plan

See our Blog – race preparation, the ultimate guide.

16. Gear Checklist

  • Running shoes (appropriate for your gait)
  • Moisture-wicking socks
  • Technical top and shorts/tights
  • Watch or running app
  • Hat/sunglasses/sunscreen
  • Gels or mid-run fuel
  • Water bottle or hydration vest
  • Reflective gear or headlamp (if running early/late)
  • Foam roller/stretch band

See our Blog here on gear advice here

17. Weekly Workout Template

Use this template to plan your weeks:

Day

Workout Type

Distance/Time

Notes

Monday

Rest / Recovery

Tuesday

Intervals / Hills

E.g. 6 x 400m w/ 90s rest

Wednesday

Easy Run / Cross

Cross-train or short easy run

Thursday

Tempo Run

E.g. 20 min at tempo pace

Friday

Rest / Strength

Bodyweight or gym session

Saturday

Long Run

Slow pace, increase weekly

Sunday

Recovery / Easy Run

Optional walk/stretch combo

Ready to Run?

Use this guide weekly. Reflect on your progress. Adjust as needed. And most importantly—enjoy every step of the journey. You’re becoming a stronger runner with every run.

Closing comments

This training guide is intended provide, at a high level, what you need to do to train well for your next event. It will inevitably result in questions, if this is the case then get in touch with us coach@rhodesrunner.com

Or

Join our Virtual RunClub Private Facebook Chat Group Here

If you would like to try out our training plans (5K, 10K , Half and Full marathon) then Join the RhodesRunner RunTeam here, the first 14 days is FREE and you cancel at any time.

To buy a training plan go here

To look at our coaching options go here

We hope that you have found this guide useful – Happy Running!!

Created by RhodesRunner  – Coaching real runners, not robots

Subscribe to Monthly Coaching