The essential guide to planning your own training.

The Essential Guide to Planning Your Own Training

Running Rehab Guides #1

Build a running programme you understand, and know how to adapt it when life, recovery or your goals change.

If you run regularly but choose sessions at random, or follow an online plan without understanding why each workout is there, this guide will help you take a more informed approach.

Written by Sport Rehabilitator and runner Ollie Coburn, this comprehensive 54-page guide explains the principles coaches use to structure training. It brings together running, strength, recovery and injury awareness to help you create a programme around your starting point, available time and ambitions.

Inside, you’ll learn how to:

• Set meaningful goals and assess your current training capacity.
• Choose weekly volume, running frequency and appropriate intensity.
• Understand the purpose of easy runs, long runs, tempo sessions, intervals, hills and strides.
• Build training weeks and longer blocks with room for strength and recovery.
• Monitor progress and respond to fatigue, niggles, illness and missed sessions.
• Prepare for a 5K, 10K or half marathon, including fuelling, tapering and recovery.

You’ll also receive:

• Worked examples of three-, four- and five-day training weeks.
• Race-preparation examples for different goals.
• A quick-reference session library and practical decision tools.
• Six reusable worksheets for planning, logging and reviewing your training.

The guidance is evidence-informed, accessible and flexible, with clear explanations of where individual responses vary. No exercise-science background is needed.

For recreational runners who want more structure, clearer decisions and the confidence to plan their own training.