DIY training schedules

If you would rather have the flexibility to create your own training schedule, make sure it incorporates the following principles:

  • Build up your endurance progressively. For any schedule that lasts more than six weeks, plan your runs in four-week segments and ease back on the fourth week before building up again in the fifth.
  • Always alternate hard and easy days.
  • Most people struggle to stay motivated for any more than three months. If you need longer than this to prepare, say for your first marathon, break your ultimate goal into smaller goals of six to 12 weeks each.
  • When you're a beginner, include one hard training session per week; if you are an improver, include two.