Choosing your running program level
When choosing your running program it is important to take into consideration your current fitness as well as your end goal. An intermediate runner who wishes to perform above his previous best may wish to complete an intermediate program of a shorter distance to raise their fitness. This program can then be proceeded by an advanced program of the selected distance. If you you'd just like to make it over the finish line alive and are after a slightly easier program you may choose to take some of the workouts from the exercise level below you're current fitness
The Beginner programs have been designed for the person who runs but does so infrequently. You need to be able to run continuously for 2-4kms or 10-20 minutes without falling to a heap on the ground. If you've had no experience running or you have a significant amount of weight to loose you may find you'll need a lead in period to get you ready for the beginner program. This is because running 10km isn't an easy task, so although it is a beginner program it's not possible to get you into 10km shape in 8 weeks especially if you're carrying some spare tires. If you cant run at all, and would like to take on a running program check out some of our other training programs, and embark on a several week lead in period ensuring you can run around 3km without stop
The Intermediate program is suitable for someone who can run 4-10km or 20 minutes plus. The intermediate program is most suitable for someone with a high natural fitness who doesn't train, the runner who has stopped for a prolonged period or the regular runner who wouldn't put themselves in the "naturally gifted" box.
The Advanced program is for the regular runner. If you can run a distance of 10km plus without rest this is your program
Recommendations for each program have been provided in the table below. You may not fit all the criteria for a program. For example you may be a regular runner who trains 4 days per week, but you might not be capable of running 5km in 24 minutes. In this instance choose the advanced program as it best matches your training frequency. In this case the rest periods of some of the running intervals will need to be lengthened, but the program will suit your needs. Similarly if you have a high aerobic fitness and your strength training is lacking you can use the strength sessions from an easier program