Joining Instructions & 12-Week Training Plan
25th January – 12th April 2026
This page provides essential information about the training programme – please read carefully ahead of signing up for the programme. Below you’ll find: the aims of the programme; a week-by-week plan (run types and distances); information on suggested kit, nutrition and hydration; safety & wellbeing guidance; buddy system details; suggested local routes (10–18K); communications (WhatsApp); race sign-up suggestions, useful websites and the joining instructions.
The programme starts on 25th January 2026. A 12-week block builds you from a 10km (6.2 miles) base toward 18km (11 miles) long runs in preparation for a 21km (13 miles) race or distance goal. The final week (to 19th Apr 2026) is reserved for your taper and race preparation. The programme is designed for runners wishing to increase their distance from 10km to 21km with a view to running a half marathon distance or race in April/May.
For scheduled runs (every other Sunday as scheduled below), meet at 09.00am at the Sports Pavilion, Memorial Park, Whaley Bridge. Runs will start with a check in, briefing and warm up exercises. Sessions will normally take no more than 2 hours. The runs will usually start and end at the same place. We will run on hard trail e.g. canal towpath, disused tramways and road. In winter conditions road to trail shoes or light trail shoes would be ideal. For insurance purposes the course is available only to paid-up members of Goyt Valley Striders. By participating in the course you do at your own risk and agree to follow the safety and wellbeing guidance outlined below.
Run leader 🏃♀️
Your run leader is Sara Knowles. Sara holds the England Athletics Leadership in Running Fitness (LIRF) Coach qualification and is a qualified in Outdoor First Aid (Level 3). Other run leaders are encouraged to join the group runs to provide support – please contact Sara if you can help.
Aims of the programme 🎯
- Safely increase weekly long-run distance from 10 km to 18 km over 12-weeks with sustainable progression.
- Build aerobic endurance, introduce some speed/tempo work to improve pace and preserve injury-free training with recovery and strength work.
- Foster group accountability (buddy runs every other weekend) and local route knowledge (Whaley Bridge / Goyt Valley / High Peak).
- Be race-ready for a half marathon in April–May 2026 (suggested races and sign-up links below) N.B. This is optional – having a goal will keep you focused.
12-Week Training Plan 💪
Structure (per week) – adapt this to your own schedule and needs:
- 3 runs per week: 1 long run + 2 self-planned easy/run-walk + 2 rest/strength/active (e.g. yoga, walking, cycling, swimming, gym) recovery days. You can use GVS club runs to supplement your training.
- One speed/effort session (intervals or tempo) each week, one easy mid-week run, long run at weekend. You could attend Gavin’s GVS Thursday evening speed and hill sessions.
- Your scheduled long run is every other Sunday. Buddy or solo runs on alternative weekend.
- Notes on dates: Week 1 starts Sunday 25th Jan 2026. Good Friday – 3rd April / Easter weekend 4–6th April — we’ll treat this week as flexible (Easter 2026 falls in early April).
Schedule ⏰
- Week 1 (Sun 25th January) — 10 km
- Week 2 (Sun 1st February) — 11 km (buddy)
- Week 3 (Sun 8th February) — 12 km
- Week 4 (Sun 15th February) — 13 km (buddy)
- Week 5 (Sun 22nd February) — 14 km
- Week 6 (Sun 1st March) — 15 km (buddy)
- Week 7 (Sun 8th March) — 12 km
- Week 8 (Sun 15th March) — 16 km (buddy)
- Week 9 (Sun 22nd March) — 18 km
- Week 10 (Sun 29th March) — 14 km easy (Easter week — flexible; buddy)
- Week 11 (Sun 5th April) — 12km (Easter weekend – flexible, buddy)
- Week 12 (Sun 12th April) — 10 km (taper week – final group run and race prep).
- Optional week (19–25 Apr): final taper, easy running or race if scheduled in this window.
Buddying every other weekend 👏
We use alternate-week buddying: weeks 2,4,6,8,10,12 buddies – can be pairs or groups – meet for long runs (social + safety). Rotate who leads/navigation and who carries group first-aid. Agree and share route beforehand and designate meeting/finish/café.
Example week – adapt to suit your own schedule and preferences
(mid-programme steady week; pace descriptions are below)
- Monday: Rest or 30–40 min mobility (walk, yoga, pilates) + light strength (gym, cycle, swim)
- Tuesday: Strength or cross-train (cycle, swim) + 5–6 km easy if desired or GVS Club Run easy pace.
- Wednesday: Rest or or light mobility/strength as above.
- Thursday: Intervals — warm up 2 km, 6×400m or 5×600m with equal recovery jogs, cool down 1.5–2 km; or GVS intervals / hill training session with Gavin.
- Friday: Rest or 20–30 min easy run / fast walk.
- Saturday: Easy 6-10 km e.g. GVS Saturday run; or a Park Run (5k) for speed work (if used as tempo).
- Sunday (Long run): progressive long run (see weekly progression above). Buddy runs on alternate weekends.
Pacing & effort descriptions 🏃🏽♂️
- Easy runs: conversational pace.
- Tempo runs: comfortably hard for 20–30 minutes in the middle (race pace practice).
- Intervals: faster than race pace with recovery jog.
- Long runs: slow to moderate pace, finish slightly faster if feeling good — focus on time on feet, not speed.
Easter & Bank Holidays 🐣
Good Friday (3 Apr) and Easter weekend — treat the week as flexible: move the long run earlier in the week or shorten it.
Kit required
(mixed road & trail, often ~200m above sea level in winter) 🎒
Footwear
Trail or road-to-trail trainers – lighter with good grip for slippy or muddy sections; road shoes may be more appropriate in Spring for drier road sessions.
Clothing
Light, breathable layers are best for warmth and changeable weather conditions e.g. Breathable base layer; a mid-layer (fleece or thermal); a windproof and waterproof outer shell. Hat, gloves, buff. All items should be packable, ideally in a waterproof bag.
N.B. Bear in mind that in the event you became unable to run in cold conditions due to an injury or fall, you (and others accompanying you) will cool down quickly and could be at risk of developing hypothermia – hence the need to carry warm layers and a foil blanket.
Visibility & lighting (for early mornings or night time)
High-vis top layer, headtorch for winter dawn/dusk runs, LED clip lights.
Navigation & safety
Phone with route GPX and / or maps (OS ideal), portable battery pack, whistle. Please carry your own basic first aid kit and foil blanket.
Hydration & fuelling
- Small 300–500ml bottle for shorter runs; 1–1.5L for long runs >15 km (depending on individual needs).
- Snacks e.g. cereal bars, flapjack, dried fruit, nuts, banana. Gels for longer runs – good to experiment on training runs to see if this will work for you on races.
- A running vest / backpack into which the above can be packed.
Nutrition & hydration – guidance and links 🍎
- Daily base: aim for a balanced diet with sufficient carbohydrate for training load; athletes in endurance training need more carbs—guidance from reputable nutrition bodies recommends topping up carbs and keeping hydration steady. (British Nutrition Foundation)
- Hydration: Carry 300-500ml for shorter longs; increase to 1 – 1.5l for longer runs. For long runs >60–90 minutes aim for ~30–60 g carbohydrates per hour using sports drinks, gels or chews; tailor to tolerance. Avoid overhydration; consider electrolyte drinks in cold/wet long runs. (NHS)
- Pre-run: light carb snack 30–90 minutes before longer sessions (banana, toast, porridge, cereal). For morning long runs, experiment with training the gut (some run comfortably fasted; others need a small snack).
- During long runs: start fuelling from 45–60min in for runs approaching race distance—use gels, chews or energy drink; we can practice on training long runs so you know what sits well.
- Post-run recovery: carbohydrate and protein (e.g. milky drink, sandwich) within 60 minutes to kickstart recovery.
Part of your training is trialling what you need and what works for you.
Safety & wellbeing guidance 🧷
- Weather & terrain: Check forecast before setting out and wear / pack kit accordingly (see guidance above). Pay attention to ‘feels like’ temperature, precipitation and wind speed. We will alter routes or may cancel planned sessions in severe weather. The Met Office Mountain Weather forecast for the Peak District is a good source of information on local conditions e.g. compares valley conditions to higher altitudes (Met Office)
- Navigation: always carry a phone with GPX and a paper map/compass if heading to high moorland.
- Hypothermia risk: carry and dress in layers. Change straight away post-run; keep a dry change of clothes in your car if you’re not going straight home. Carry a foil blanket in case of injury.
- Night/dawn runs (these could be buddy runs): headtorch fully charged/with spare batteries and high-vis mandatory in low light.
- First aid: suggested contents are outlined here (other sites are available) . Sara Knowles is a qualified Outdoor First Aider. If you are First Aid qualified please can you make this known to Sara and the wider group as this is useful to know in an emergency situation.
- Vulnerable conditions: if you have asthma, diabetes, or heart issues, carry medication and medical ID, please let Sara know. Consult your GP if you have any concerns about increasing your running.
- Mental-health: adapt plan if life/work stress creates overload. If anyone feels unsafe or uncomfortable during a group run, stop and let the group know.
- Group communication: If you need to leave the group for any reason during the training session, let the group know. If you are unable to join the group and we are expecting you, please let the group know asap.
Suggested local routes for buddy runs/practice
(10K–18K around Whaley Bridge / High Peak) 🧭
Below are some suggested routes and resources where GPX/routes can be downloaded. You can use sites such as OS Maps / Plotaroute / Komoot / AllTrails / MapMyRun etc to pull GPX and route maps – some examples below. Other routes will be shared in the WhatsApp group as well progress through the training programme.
- Toddbrook & Fernilee Reservoir loop — 10–12 km: canal towpath, Toddbrook Reservoir dam, Fernilee reservoir circuit — good for easy long runs. (Komoot)
- Dammed If You Do — 17.4 km (off-road): scenic reservoir & moorland sections — use for 15–18 km long runs. (Plotaroute)
- Goyt Valley / Errwood Reservoir loop — ~19–20 km (can be shortened to ~18 km) — great for long long runs and hill work; watch winter mud/ice. (Plotaroute)
- Shining Tor / Horwich End loop — ~12–20 km options depending on extension — hillier; great for building strength. (Komoot)
Race suggestions (April–May 2026) 🏅
⭐️ Enter asap as events often list and fill months in advance. Here are some nearby options to consider (links to event pages):
- Tissington Trail Half Marathon – 26 April. Off-road, traffic-free course option in Derbyshire. (TimeOutdoors). ⭐️ Recommended for its timing – this is in the GVS Champs.
- Happy Valley Half Marathon – 10 May. Hilly, scenic and local. (Bollington Harriers)
- Eyam Half Marathon — 17 May (example event). Hilly but scenic Peak District option. (findarace).
- Great Manchester Run Half — 31 May. Big city half with flat road course — good for a PB or big-group experience. (LetsDoThis)
- Cheshire Half Marathon — spring events in the region (see site for 2026 dates). Flat, closed-road option in Cheshire. (cheshirehalf)
- White Peak Half Marathon — mid-May 2026 (trail, hilly half). Good if you prefer a trail half in Derbyshire. (Running Calendar)
If you want a flat, fast road half (for target time), Cheshire or Manchester are good choices; for scenery and trail experience choose White Peak or Tissington. Happy Valley – Bollington or Buxton (Buxton info not yet available) for local hilly routes.
Use the event websites above to check exact dates and entry.
Further information & useful websites ℹ️
- Local events & Peak District race listings: TimeoutDoors / FindARace / Peak District events pages. (TimeOutdoors)
- Nutrition & hydration guidance: NHS (hydration), British Nutrition Foundation, British Dietetic Association pages on sport nutrition. (NHS)
- Weather & safety: Met Office (local and Peak District Mountain forecasts), Peak District National Park advice for walkers/runners.
- First-aid & injury help: NHS and local physiotherapy clinics — consult for persistent pain.
Joining instructions 👇
- Sign up by joining the Half Marathon WhatsApp group asap.
- Before 25th January, confirm your attendance at the first session.
- Prepare kit (layers, waterproof, trail shoes, first aid kit, running vest/means of carrying kit, food and hydration).
- Choose a target race to sign up for in April/May (book as early as possible).
- Contact Sara Knowles – chat at a club run or via WhatsApp if you have any queries.alf