12/06/2026
Coaches guide to a 12 week training block:
5k ➡️ 5k -> 8k (for total beginners start at Couch 2 5K)
10k ➡️ 8k -> 13k
Half ➡️ 12k -> 19/20k
Full mara ➡️ 20k -> 32k
(An absolute novice -> longer program needed or 13k ->26k)
The 30% Rule: Your long run should never be more than 30% of your entire week’s total mileage. E.g. If your long run is 10 miles, your weekly total must be at least 33 miles. Going over this ratio leaves your body too fatigued to recover before the next workout.
The 150-Minute Rule: For amateur athletes, the optimal window for aerobic enzyme adaptation peaks between 90 and 120 minutes. 2.5 hours the rate of muscle tissue damage and cortisol release spikes exponentially.
The Recovery Week: tendons and ligaments adapt much slower to running stress than the heart and lungs. Dropping mileage every fourth week or so is scientifically proven to prevent overuse injuries like shin splints and tendinitis.
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