The goal of this programme isn't to get you across the finish line;
it’s to get the best version of you across the finish line.

REST – Recovery from workout is just as important as the workout themselves. Use this time to recover and depending on how you feel, either take the time off or use to stretch or foam roller your muscles.

PROGRESSION RUN – Why not use the Midnight Runners Tues 10K boot camp and exercises? Progressively build speed in-between each 2KM stop. Use exercise stops to stretch and build core muscles. Last interval should be at your own personal 5KM pace. If training on your own, start off slow and gradually build pace over the distance. Last kilometre should be at your 5km race pace. Don’t forget to cool down afterwards and stretch.

CROSS TRAIN – It’s very important as an athlete to build strong muscles and a strong core in order to help build stamina, endurance and prevent injuries. By cross training you give your legs a rest from running but work on other muscles not normally used during running. We suggest working on lunges, squats, deadlifts, pull ups in order to work all the major muscles groups. Other sports will also help in cross training, however be careful not to make yourself too fatigued. Swimming is great for cross training too! If you would like any advice on cross training then come speak to us as Midnight Runners.

STRETCH & STRENGTHEN – Whether you are a distance runner, a sprinter or into sports but not running then it’s important to have good posture and flexible movement. The purpose of this session is to work on strengthening all the major muscles groups but doing so with the correct posture. Having flexible muscles will dramatically help your running to maintain the correct running posture, prevent injury and ensure you smash all your running/sports goals. This will not just help your running but also make you feel better and energetic in everyday life.

Between 14th January and 11th February join the Midnight Runners sessions with our crew captain Adrienne for an amazing fun high energy workout and to show the fundamentals of how to do these exercises for yourself. More info:

SPEED RUN - Building speed is important during training. Throughout this programme you'll get faster through pace sessions as well as speed and strength work. See below how to complete a speed or interval session for pace workouts.

LONG RUN – You need endurance training to help prepare your body and mind to go the distance on race day. You will work on endurance with weekly long runs and gradually build distance and then speed to ensure you beat your goal come race day. Join the weekly Midnight Runners Sunday runs to train as a group for extra motivation and to work with dedicated pace groups. Training is much more fun when shared with good friends and listening to good music.

How to run an interval / speed session:

Most of the modern day GPS / running watches come with the ability to set training programmes. We suggest programming your watch for this training programme to tell you once you have reached the distance and also once the recovery period has finished. The purpose of this training is the ability to have burst speed from your normal steady running pace. Once the distance has been achieved do not stop altogether, however slow back down to your steady running pace in order to recover and get your breath back for the next interval.

Another good speed training session is to do sprint practice, this works particularly well on a running track. The aim once you have warmed up and completed a couple laps of the track is to practice 100 meter sprints. Go as hard as you can for 100M and then once finished jog backwards (literally backwards) to your original start position. Do this for around 4 – 10 times and then go for a couple more laps round the track for a slow warm down. You’ll speed will increase in no time over the coming weeks. Record your times in order to see the improvements to your speed.


If your schedule does not match the training schedule, then adjust the training schedule to your needs. For best results, each week should include four key workouts: Speed, Endurance, Progression and Recovery but prioritise Speed and Endurance workouts if you don't have time to do everything. The only week that you need to adapt your schedule is during your race week.

If you don't know how to figure out your pace, then experiment on feel. You have different gears whether you realise it or not. Be patient, pay attention and have fun experimenting with your comfort level while running at different speeds across different distances. You will be surprised just how well you know your body and its fitness levels already.

If you're tired, figure out why. Feeling fatigued is normal as your training progresses. Make sure you're supporting yourself in all other aspects of your life, get enough sleep, eat right, hydrate properly, respect recovery days and wear proper shoes. Sometimes the best training is to focus on recovery and rest.

If you lack motivation, look for inspiration. Even where you don't expect to find it – like on a run that you don't want to do. Go out for ten minutes and if you don't feel like running then come back. Just make sure you come back running.

If you have a terrible run, move onto the next one. Some runs are just terrible. There's no reason – sometimes that's just how it is. Take a moment to see if there's a reason and learn something about yourself if there is. Being comfortable with a bad run is just as important as the joy of a great run.

If you're hurt, stop running. There is a difference between hurting and being hurt. It's essential to listen to and learn from your body throughout your training. Sometimes missing miles in the present lets you run better miles in future.

If you are going to race, give yourself time to recover beforehand and afterwards. You may want to back off in terms of distance or pace a few days prior to the race. Be sure to give yourself a few days off after it's over (regardless of whether or not you consider it a successful race).

Good luck!

P.S. This programme has been developed by our Crew Captain George Restall. If you have any questions, please let us know!