You can find many different plans online and if you wish you can adjust them so that they fit your circumstances or you can have a running coach prepare a plan for you that is very much bespoke and reflects your goals, circumstances and which addresses any particular strengths and weaknesses.
Training Plans very much depend on what your goal is for your race. Do you want to finish, or is your goal to run a particular time?
Ask yourself how much time have you got available to train realistically and does that fit with your goals?
Plans can be flexible to a degree, as long as you space your rest days, cross training days and harder sessions sensibly.
If you run year round it is best to plan your races ahead of time and decide which one(s) will be your most important races
– when do you want to be at peak performance level?
These will be you’re ‘A’ races, other races leading up to them can be classified as ‘B’ and ‘C’ races in descending order of importance.
Triathletes more so than runners tend to do the above, they periodize their training. Runners often “just” run, they might have a plan for their marathon training but beyond that they run at the same intensity and effort oftentimes year round. This can not only get you injured, but you may also not improve as much. Both your body and mind need relative rest periods.
During your base period and building period is the best time to focus on laying down the groundwork and that also means that you should strength train at least once but ideally twice per week.
When your training becomes more specific to your important races, you can cut down the duration or frequency of strength training.
As you are tapering (reducing training before a race) you may not want to do any strength training at all for a few weeks.
Your weekly runs should include some kind of interval training, this doesn’t have to be on the track, you can pick up the speed and reduce it in your regular runs and challenge your heart and lung capacity (fartleks).
Your longer runs should generally be run at a slower pace and you should do some tempo runs where you challenge yourself at a higher pace.
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