Tailored running programs for beginners, intermediates and experts

Here you will find a number of running programs for different distances and levels. The running programs are based on Jack Daniel’s training principles.

Before choosing a running program, I recommend you read this page through. (eller se denne video ), where I review key elements of your new running program.

It is crucial that you choose the right program from the start – this will significantly reduce the risk of running injuries.

A good running program consists of varying workouts that stress your body in different ways. This makes you improve. The challenge is to find a running program that stresses your body enough, but without causing injuries.

Before you choose a program

• The biggest mistake you can make is to overestimate your own abilities. Be conservative and follow the suggested paces even if you feel you can run faster.
• Don’t train according to the device: “the more it hurts, the better”. Train smart.
• I use various terms in the running programs that you should get to know. They are crucial for your pace. You can learn more about them here.
• You are welcome to adjust the programs, but follow the basic principles to get the most out of the programs.

Comments on the running programs

There are different ways to build running programs. The running programs you find on this page are 100% unique, but with inspiration from Jack Daniels in particular, but also other famous running coaches.

The different levels

• Running programs for beginners is my term for those of you who have never run the given distance. The programs are available for all distances, but you cannot start the 10 km beginner running program before you have completed a 5 km race. That is the prerequisite. Likewise, you should not try your hand at the half marathon program if you have not previously run 10 km. The same principle applies to the marathon distance.
• Running programs for beginners, intermediate, advanced and expert are for those who want to become faster over a given distance.

Duration of the running program

I have made running programs for 8 weeks and for 12 weeks. You can also find running programs for 16 weeks, 20 weeks or 24 weeks, but I personally think they are very long and the likelihood of motivation failing is high. That is why I focus on running programs for 8 weeks and 12 weeks. If you want to change the length of the running programs, you have 2 options:

• Shorten the running program. This option is relevant if, for example, you only have 11 weeks to your goal. In that case, I recommend you skip the first week of the running program. The same applies if you want to shorten the programs by 2 or even 3 weeks.
• Extend your running program. If you have 9 weeks to reach your goal and are highly motivated to get started, simply repeat week 1 for two weeks in a row. The same applies if you extend your training period by 2 or 3 weeks.

It is not optimal to shorten/lengthen running programs, but it may be necessary for practical reasons. The disadvantage is that you may get off track in relation to your training cycle and when you peak.

Total weekly training volume

If you click on the running programs for the distance you want to train towards (5 km – 10 km – half marathon – marathon) I have indicated how much you should run. This includes warming up and cooling down, which you will also be guided to in the running programs themselves. The range that the km number covers is the minimum number of kilometers you will run and the maximum number of kilometers you will run (typically 3 weeks before your goal).

Questions and answers

I’m not used to running that far per week, what should I do?

If you are not used to running as far as the running program indicates, I recommend that you choose a running program that is aimed at a lower level. Take an 8-week running program and build up your training slowly and steadily. In terms of the number of kilometers per week, you should be used to running the lowest stated mileage per week. If you are not, you should go down a level. There is no shame. It is a shame to get injured.

How should I train the different types of training?

I refer here to my overview of different running terms,where I explain each type of run used in the different running programs. I use the following terms: 1) easy run, 2) marathon pace, 3) threshold training / tempo running, 4) VO2-max training / interval training and 5) speed training / interval training.

What do I do if I only have 4 weeks until my race?

You can jump into a running program in the middle if your basic fitness allows it. If you have previously trained with another running program and are switching to one here from the side, I recommend that you follow the last 4 weeks of the running program.

If you have just set up a competition with a friend for a race in 4 weeks, I recommend that you run the 6th and 5th last weeks of the running program and then the 2nd and 1st last weeks of the program. If you choose an 8-week running program, your running program will consist of the following 4 weeks: 3, 4, 7 and 8.

I can’t figure out whether to choose the conservative running program or the ambitious one. What do you recommend?

I would recommend the conservative choice to everyone. The risk of injury is too high by being ambitious. In fact, I would say that the most ambitious thing is to be conservative – that way you will last in the long run and you will be more likely to be injury-free.

For example, if you can already run 5 km in 25 minutes and would like to get closer to 20 minutes, but are not used to running the amount of time specified in the 5 km programs to get under 20 minutes, I recommend that you follow the 5 km in 25 minutes running program instead. The fact that you can already run 5 km in 25 minutes does not mean that you will not get anything out of the running program. Not at all.

What do I do if I get injured during the process?

You quietly walk to the window, open the latch, calmly look out and shout everything you can. You close the window again and sit down calmly, deciding to be very conservative until you no longer feel the symptoms of your injury.

One of the most important elements of a successful running career and long-term progress is staying injury-free. If you feel any pain, I recommend taking a week off and reducing your training volume by 20-40%.

How much can I change in my running programs?

You can change as much as you want. I have created the running programs based on how I believe good running programs are structured, but if there are practical things that get in the way, you can of course adjust them. If you wish, read my guide below for building your own running program.

Building running programs – make your own

If you don’t think my suggestions for running programs are suitable, you can create your own running program. I want to give you the best possible conditions for putting together a good running program. In this section, I will go over some of the elements you should include in your considerations.

Rules to remember when building running programs

• Every 4th or 5th week should be a recovery week. I recommend that you cut 30-50% of your distance and at the same time drop quality training during the recovery week. This week should consist only of easy runs at marathon pace or slower.
• You should not increase your total training volume (distance x intensity) more than 10% per week. It is preferable to only increase your training volume by 5-10% per week. It sounds unambitious, but try increasing 5% every week (except every 4th) for 1 year and you will be surprised at the amount of training you can achieve.
• Take as much break as possible between your quality sessions. So don’t do interval training the day after a long run or the day after a tempo run.
• Variety is necessary so that your body doesn’t get used to the load.
• Avoid too many competitions during your training. It is OK to participate in recreational runs, but you should follow your planned pace and not push yourself 100%. Doing so will significantly increase the risk of injury and unnecessarily prolong your recovery.
• Do a 3 week taper before a marathon, a 2 week taper before a half marathon, and a 1-2 week taper before 10k and 5k races. I recommend cutting 20-40% of your training volume each week and significantly reducing the intensity.

General structure

The general structure consists of basic training and special training. You will probably only focus on the special training, as this is used 8-12 weeks before the competition itself. Everything before should be basic training. To understand the following as best as possible, I recommend that you first read about the different maturity datesI use.

Basic training

Put on your big glasses. Your annual running program should primarily consist of basic training. The purpose is to prepare your body for the special training. The training typically consists of lower intensity training, but with a focus on a controlled increase in weekly training volume. The increasing training volume gives your body better conditions to cope with the challenges you encounter in the special training. Basic training strengthens muscles, joints and tendons. In basic training, you will primarily train running at low intensities (65-79% of maximum heart rate) – a pace that is slower than your marathon pace.

Special training

The special training depends on the distance you want to train towards. Typically, the special training consists of 1, 2 or 3 quality sessions, where the intensity is high, and also 1, 2 or 3 calm low-quality sessions to recover and get kilometers in the bank.

Structure in relation to the different distances

The shorter the distance you are training towards (5km) the more focus you need to have on speed. The longer the distance you are training towards (marathon) the more focus you need to have on volume. The reason for this is that you need to spend a lot of time training at a pace that resembles what you will be running for a competition.

5K programs should focus heavily on speed training and VO2 max training, followed by threshold training, all supported by easy marathon pace runs or easy recovery runs.

10 km programs focus mostly on VO2 max training leading up to the competition. The next most important parameter is threshold training. There may also be speed training in 10 km programs, but it is not as significant as in 5 km programs. In 10 km programs there are also calm runs at marathon pace or slower.

Half marathon and marathon training programs should focus primarily on training at race pace (half marathon pace or marathon pace). The next most important training is threshold training. You can include VO2 max training in your training programs at these distances, but it is not the most important.