Base-building training plans

Looking to get into (or back into) running longer distances? Interested in joining our group for some trail runs in the mountains? Start here!

The Nelson Running Club does a few sessions per year of 'Couch to 5km' - an 8 week, guided run/walk program based on three sessions per week. Here's the schedule:

COUCH TO 5KM

Week 1 For the runs in Week 1, you will begin with a brisk 2-3 minute warm-up walk then you will alternate 90 seconds of running, with 2 minutes of walking, x5. 3min cool down

Week 2 For the runs in Week 2, you will begin with brisk 2-3 minute warm-up walk followed by 2 repetitions of the following; 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking. 3min cool down

Week 3 For the runs in Week 3, you will begin with a brisk 3 minute warm-up activation then 3 minutes of running, 90 seconds walking, 5 minutes running, 2 ½ minutes walking, 3 minutes running, 90 seconds walking, 5 minutes running, 2 1/2 minutes walking. 3min cool down

Week 4 Brisk 3 minute warm-up activation, then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running. 3 minutes walking. 3min cool down

Week 5 Brisk 3 minute warm-up activation, then 10 minutes running, 3 minutes walking, 10 minutes running, 3 minutes walking, 3min cool down

Week 6 For the runs in Week 6, you will begin with a brisk 3 minute warm-up activation then 25 minutes of easy running. 3min cool down

Week 7 For the runs in Week 7, you will begin with a brisk 3 minute warm-up activation then 28 minutes of easy running. 3min cool down

Week 8 For the runs in Week 8, you will begin with a brisk 3 minute warm-up activation then 30 minutes of running - this should get you to your 5km! If you’re a little slower-paced, then just keep moving until you hit that 5km mark. 3min cool down 

Once we finish that first 5km, we build it up, adding 10% per week (also based on three runs per week):

FIVE'LL GETCHA TEN

Week 1: 5.0km

Week 2: 5.5km

Week 3: 6.1km

Week 4: 6.7km

Week 5: 7.3km

Week 6: 8.1km

Week 7: 8.9km

Week 8: 9.7km

Week 9: 10.7km

Once you've got 10km fitness under your belt, it's time to come join some Tuesday or Thursday trail runs with the group! Tuesdays are "Slow AF" - which is exactly what it sounds like. Slow, easy, no-drop, introductory level runs. Thursdays are "Tortoises and Hares", where slower runners start at 6:30, faster runners at 6:45, and we all finish at the same time and then head to Backroads for a beer.

If you want to build more distance, the safe rule of thumb is to add about 10% total distance/volume per week. More than that and you risk injury, so a slow, steady increase is the way to go.

We do a session in the spring called "First Half", timed to get people to run their first half-marathon at Run Like a Mother in May. It's a 16 week program:

FIRST HALF TRAINING:

16-week, 3-runs-per-week half-marathon plan (hilly course, completion-focused)

Weekly structure

• Group (1x/week): simple hill session (rotates)

• Solo easy (1x/week): short, easy run or run-walk

• Solo long (1x/week): easy run or run-walk; this is the key workout

Effort guide (no watch)

• Easy: can talk in full sentences.

• If breathing gets too hard on hills, power-walk until it settles.

Hill formats for the group run (rotate)

• Format 1: Steep repeats (like the 100 m over 0.8 km hill): 3–6 repeats, easy up (walk/jog), easy down, regroup.

• Format 2: Long steady climb (6–12 minutes continuous): climb once at easy effort; optional second climb if everyone feels good.

• Format 3: Rolling-route practice: easy run on rolling terrain; all ups are conversational; walk if needed.

Week-by-week plan (16 weeks)

Weeks 1–4: Set the routine; start gentle hills

Week 1

• Group: 45 min rolling (Format 3)

• Solo easy: 30 min easy

• Long: 60 min easy

Week 2

• Group: Steep repeats 3x (Format 1) inside 50 min total

• Solo easy: 30–35 min easy

• Long: 70 min easy

Week 3

• Group: Long steady climb (Format 2) inside 55 min total

• Solo easy: 35 min easy

• Long: 80 min easy

Week 4 (lighter)

• Group: 45–50 min rolling (Format 3)

• Solo easy: 30 min easy

• Long: 65–70 min easy

Weeks 5–8: Build hill strength and time on feet

Week 5

• Group: Steep repeats 4x (Format 1) inside 55–60 min total

• Solo easy: 35–40 min easy

• Long: 90 min easy

Week 6

• Group: Long steady climb (Format 2) inside 60–65 min total

• Solo easy: 40 min easy

• Long: 100 min easy

Week 7

• Group: Rolling route 60–70 min (Format 3)

• Solo easy: 40–45 min easy

• Long: 110 min easy

Week 8 (lighter)

• Group: 55–60 min rolling (Format 3)

• Solo easy: 35–40 min easy

• Long: 85–95 min easy

Weeks 9–12: Race-specific hill stamina

Week 9

• Group: Steep repeats 5x (Format 1) inside 65 min total

• Solo easy: 45 min easy

• Long: 120 min easy

Week 10

• Group: Long steady climb; optional second climb if feeling good (Format 2) inside 65–70 min total

• Solo easy: 45–50 min easy

• Long: 130 min easy

Week 11

• Group: Rolling route 65–75 min (Format 3)

• Solo easy: 45–50 min easy

• Long: 140 min easy

Week 12 (lighter)

• Group: 60 min rolling (Format 3)

• Solo easy: 40–45 min easy

• Long: 110–120 min easy

Weeks 13–16: Peak then taper (arrive fresh)

Week 13

• Group: Steep repeats 5–6x (Format 1) inside 65–70 min total

• Solo easy: 45 min easy

• Long: 150 min easy

Week 14 (race-hill simulation, simple)

• Group (70 min total, easy):

  • Easy run 20 min

  • One steep climb (walk/jog, conversational)

  • Easy 10 min

  • One moderate climb (conversational)

  • Easy to finish

• Solo easy: 40–45 min easy

• Long: 120–130 min easy

Week 15 (taper)

• Group: Long steady climb once (Format 2) inside 55–60 min total

• Solo easy: 35–40 min easy

• Long: 90–100 min easy

Week 16 (race week)

• Group early week: 35–40 min very easy, mostly flat

• Solo: 20–30 min very easy or rest

• Race: start easier than you think; power-walk the steep hill early if needed, then return to easy running on flats and gentle downs

One-sentence hill cues (keep it simple)

• Up: shorter steps, relaxed shoulders, walk before you strain.

• Down: quick small steps, stay tall, no hard braking.