Get Running

Get Running beginner training plan: Week Seven

You’re nearly there - you’re up to 25 minutes

Thirty minutes of running is within your grasp. Photograph: Bryan O’Brien
Thirty minutes of running is within your grasp. Photograph: Bryan O’Brien
Mary Jennings's picture
Mary Jennings
Mon May 01 2023 - 10:52

So, we are getting closer to the end now. That 30 minutes barrier is well within your grasp now. This week we run 25 minutes. Also, I’m going to show you some technique tips for taking the pressure off the legs when running. We take a little time to look at running surfaces too, showing you which surfaces are the best for the body to run on.

Most of us end up running on pathways and roadside, especially when we need to keep in areas that are well lit and safe. I’m often asked the question, what is the best surface to run on? In our video this week we look at treadmill, road, sand, grass, trail and give tips on where to run to reduce pressure on the legs. Check out the video for more details.

Get Running Week 7 - Tip: Running Surfaces

The heavier you hit the ground, the more force that is going up through the body, so anything we can do to be lighter on our feet is a bonus. If you can hear your feet banging off the road when you are running, that’s a sure sign you are putting a lot of force through legs. This week, I show you some simple technique tips to reduce that running impact on the body.

The video gives you more details.

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Get Running Week 7 - Technique: Legs

This time next week you will be planning your 30-minute run, so do everything you can this week to have your body prepared for the big one next week. Chat to you then.

Week Seven Training Plan

Homework 1
  1. Warmup: Take a five-minute brisk walk
  2. Run/walk session: 32 minutes, made up of a fourteen-minute slow run followed by a two-minute walk. Repeat two times. (Run 14 minutes, walk 2 minutes, 2 times)
  3. Cooldown and stretch: Five minute walk and three stretches
Homework 2 (a day or two after Homework 1)
  1. Warmup: A five-minute brisk walk
  2. Run/walk session: 30 minutes, made up of an eight-minute slow run followed by a two-minute walk. Repeat this three times. (Run 8 minutes, Walk 2 minutes, 3 times)
  3. Cooldown and stretch: Five-minute walk and three stretches
Homework 3 (a day or two after Homework 2)
  1. Warmup: A five-minute brisk walk
  2. Run/walk session: 30 minutes, made up of a two-minute slow run followed by a three-minute walk followed by 25 minute slow run. (Run 2 minutes, Walk 3 minutes, run 25 minutes)
  3. Cooldown and stretch: A five-minute walk and three stretches

Best of luck.

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