Spring targets on the horizon

Jumping runner Asics 42k Manchester

How will you progress your training in the new year? For many runners the Christmas period is about getting out for long runs and building an aerobic base. Now that the new year is here it is time to work on your strength-endurance.

For ideas of how to build your training in areas like long runs or strength-endurance, click here.

For more advice and ideas on training toward your targets, check out the schedules in the runfurther and runfaster sections of the training section. It is now 16 weeks to the Easter marathons. There are some 16 week marathon training programmes in there. It's not too late to start. Simply look at the training for week 1 and consider whether you are already at that level of training and, if you are, you can jump straight in at week 2.

For a more bespoke schedule, consult our Training Wizard. He will give you a weekly programme depending on what you want to do, how you want to do it, how you are feeling and what's going on in the rest of your life.

You will need to consult the Training Wizard on a weekly basis.

Your event and target will probably stay the same for several weeks but your focus may change as you get closer to your target and your training load may change on a weekly basis.

Open this link in another window to find the Training Wizard and then follow these four simple steps:

1. Simply tell the Wizard whether you want to:

  • Run a marathon
  • Run a half marathon
  • Run 10k
  • Run 5k
  • Run a mile
  • Start running

2. Your target time

3. Your training focus for the week

  • Build aerobic base - if you are starting from a low fitness level
  • Build strength-endurance - if you want to increase the distance of your training runs or get better at running on courses that provide resistance (hills, soft surfaces etc.)
  • Build speed-endurance - if you want to run the distance faster to hit your target time
  • Improve running economy - if your running technique could be better

4. Whether you want an easy, moderate or hard week

The Wizard will then set you a bespoke programme for the week. All you have to do is follow the instructions and you will be raring to go! Don't forget that you have to ask for a new plan on a weekly basis as the Training Wizard assumes you will vary the training load each week between hard, moderate and easy.

For more advice on how to develop endurance, speed and strength visit our Training Zone

Good Luck with executing your plan and achieving your objectives. By this time next year, what will you be saying that you achieved? The choice is yours!