Training availability

  • How often can you train and for how long?


  •  In order to progress, training availability must be appropriate for the event type/distance you are training for


  • Remember, that you can aim to participate in an event only if you have the time to train for it

Initial training volume

  • What is your longest run?

  • It must be recent, completed without injury, and have been progressively built up to

  • Are you currently running?

  • Are you someone who trained and competed in running events the prior year and stayed in shape during the off-season but have not run recently?

  • If you currently not running or you have never run before, we will start at a low level and progress slowly to allow the body to adapt from a musculoskeletal standpoint with run/walk program


  • What are your goals?


  • Which, if any, races should be added to the running program


  • Your goals should be challenging, realistic, attainable and well-rounded

  • For many of you, the big picture goal might be something other than a running event, such as weight loss or just increasing cardiovascular fitness and so on, but even for this type of goal, running events are also a motivating factor for a big-picture goal.

Example of program duration 

Following are typical training program long-run mileage prerequisites in relation to the duration of the training program. This correlates with when the long runs begin.

If you are not yet up to the long-run mileage noted, the program will be longer than the noted program duration.


Your current longest run in order to start marathon program

Program duration

10 km

16 - 22 weeks


Your current longest run in order to start half marathon program

Program duration

6,5 km

10 - 15 weeks

Also if you are running less than 8 km/week,

the focus will be on learning proper form and musculoskeletal adaptation

Are you a novice or experienced runner?

Even if you have past running experience, if you have not run and/or done any form of exercise in the past 12 months, you are considered novice.


Definitions of novice and experienced runners:


No running experience, someone who has not run in the past year, someone who is deconditioned


Consistently ran during the prior 12 months or more



Working with novice runners

Runners with little to no base fitness, they should be limited to participating in a 10K event during their first year


The main focus of a first-year runner will be on learning proper mechanics, increasing muscular endurance, gaining cardiovascular fitness, and learning about the sport 

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