Paris Training Plans

For those thinking of - or who have entered the www.parisversailles.com run, here are the training programmes. Choose the one you think is most suited to you. Don't be tempted to overstretch yourself as this will just lead to injury. Slowly build up and no matter what position you are starting from you CAN do this.
And don't panic if you don't do EVERY single run - ideally you should but we have all followed training plans where a few runs have slipped off the radar! And remember Virgin Runners, 5k is 3miles which you have all done so the entry level training programme is doable. Start on Monday 31st and it will get you there by September 26th!
General notes - these have been set so you can do your long run at the weekend. choose which day though if you are doing boot camp on Monday! H stands for hills, E- easy, T-tempo.
If you feel none of these plans are for you, you can devise one with the use of SmartCoach at www.runnersworld.co.uk by entering your mileage and current running times.

Entry Level The 'Oh my God I'm terrified' runners

Week 1: 2Emiles, 3miles, 3L miles
week 2: 3Hmiles, 3Emiles, 4L
Week 3: 2Emiles, 3Hmiles, 3L
Week 4: 2Emiles, 3Hills, 3L
Week 5: 3miles, 4Hills, 5L
Week 6: 3E, 5H, 6L
Week 7: 3H, 5E,7L
Week 8: 2E, 4H, 4E
Week 9: 2E, 6H, 6L
Week 10: 3H, 6E, 7L
week 11: 2H, 5E, 8L
Week 12: 2E, 5H, 3E
Week 13: 4E, 4E, 9L
Week 14: 2H, 3E, 10L
Week 15: 2E, 5H, 7L
Week 16: 4E, 3E, 4E


The 'I've only done ParkRun a few times' runners
Wk 1: 2E, 4E, 5L
Wk 2: 2E, 4E, 5L
Wk 3: 2E, 5H, 6L
Wk 4: 4E, 3H, 3E
Wk 5: 3E, 5H, 7L
Wk 6: 3E, 5H, 7L
Wk 7: 4H, 5E, 8L
Wk 8: 2E, 4H, 4E
Wk 9: 4e, 6H, 8L
Wk 10: 3E, 5H, 8L
WK 11: 3H, 5E, 9L
Wk 12: 2E, 4H, 4E
Wk 13: 3H, 4E, 10L
Wk 14: 4E, 3H,8L
Wk 15: 4E, 3H, 7L
Wk 16: 4E, 3E, 3E

The 'I've done a 10k, I'll be OK...er, won't I?' runners


Wk 1: 2E, 5T (1mile warm up, 3miles faster, 1mile cool) 6L
Wk 2: 2E, 5H, 6L
Wk 3: 2E, 5T, 7L
Wk 4: 2E, 3H, 5L
Wk 5: 3E, 4T, 7L
Wk 6: 3E, 4H, 7L
Wk 7: 2E, 5T, 8L
Wk 8: 3E, 4H, 3E
Wk 9: 4E, 5T, 8L
Wk 10: 4E, 5H, 8L
Wk 11: 3T, 6E, 9L
Wk 12: 3E, 4T, 3E
Wk 13: 4T, 5E, 9L
Wk 14: 3H, 5T, 10L
Wk 15: 3E, 5H, 6L
Wk 16: 3E, 2E, 3E

The 'I've run 10miles before but never a hilly one!'
(on this plan and the one below alternative tempo and hill runs each week. Plan based on those running half marathon at 2hr mark)
http://www.runnersworld.co.uk/racing/runners-world-smartcoach/3057.html?uan=3057&hour=2&mins=0&secs=0&rlen=half&rdst=half2&mpwe=11&startf=123xyz&diff=mod&lrdy=6&slen=16&trainstart=ds1275320793137&metr=miles#smartcoachtop

The Long Distance Runners

http://www.runnersworld.co.uk/racing/runners-world-smartcoach/3057.html?uan=3057&hour=1&mins=50&secs=0&rlen=half&rdst=half2&mpwe=11&startf=123xyz&diff=mod&lrdy=6&slen=16&trainstart=ds1275322909655&metr=miles#smartcoachtop