Download a spring schedule for your 2015 target

If you haven't already done it, it's time to set your goal for 2015 and decide on your racing programme.

We have many training programmes that can help you to arrive at your target race in great shape.

If you are looking for a programme that will get you round a 5k, 10k, half marathon or marathon, check out the runfurther section in Training and Advice. If you are looking for a programme that will make you faster over those distances, check out the runfaster section. Alternatively, for a more bespoke programme, you could use the Training Wizard and follow the steps below. The Training Wizard will give you a plan one week at a time.

Choose what to do

To start running or to participate in an event: 5k, 10k, half marathon or marathon? If your event isn't listed there you should choose the distance that is closest to it. For example, if you are going to run in a ten mile event you should click on half marathon or for 5 miles click on 10k.
 
Choose a target

If you are starting running you should consider how many days per week you could train. Choose the three day or the five day plan. If you are training for an event you should select the time in which you are aiming to get around.
 
What will you focus on during this block of training?

Now look at how much time you have between now and the date you want to achieve your goal. Is it six months or six weeks? You should 'chunk' your training into blocks and give each block a focus. Each block should last around six weeks as that is generally the time it takes to adapt to the training stimulus but you also need to make it fit with your lifestyle or with any 'inbetween' races you want to do, so you may opt for a 3 week block (a marathon taper would be 3 weeks) or a 7 week block (it shouldn't really be any longer than that).

During a training block you could focus on building an aerobic base, building strength endurance, speed endurance, pushing up your lactate threshold level or improving your running economy. 
 
How do you choose your focus?

Generally, runners begin by building an aerobic base, move onto strength-endurance and then speed-endurance. However, you may want to assess your strengths and weaknesses to help you determine what your focus will be. You may already know where your strengths and weaknesses lie or you may want the advice of a coach at your club, the leader of your group, or a physiologist who would be able to carry out physiological test.
 
Will it be an easy, moderate or hard week?

Once you have decided how long your training block will last you need to decide when you will put in hard, moderate and easy weeks. Generally runners will start with an easy week, move onto a couple of moderate, then a couple of hard and ease down again before starting the next block. However, you also have the opportunity here to make it fit with your lifestyle. If you have a busy week at work or with social/family commitments you should opt for an easy week. If you have a week off work and are not going away you could opt for a hard week.

So, what are you waiting for? Get busy planning for that event and enjoy the journey that you take to get you there!