Get Running stay on track training plan: Week One

Welcome to our new Get Running: Stay on Track programme.

We are here to help you kickstart your running and inspire you to keep you on track each week with a training plan, video, tips and articles. We wish you the best of luck for the next eight weeks.

So let’s get started.

Over the next eight weeks, we will be working to get you stronger and more comfortable over 5k. It’s so easy to make excuses, so I need you to commit to getting out the door three times a week.

Get Running stay on track training plan: Week One

---

Get Running stay on track training plan: Week Two

---

Get Running stay on track training plan: Week Three

---

Get Running stay on track training plan: Week Four

---

Our starting point for this programme is a 25-minute slow run. If you are not quite there yet, I suggest you go back to our beginners programme and join us here in eight weeks’ time. Doing too much too soon is a fast-track to injury, so take your time in building up the distance.

Goals for Week One: Your goal this week is nice and simple. It’s all about getting started. Commit to getting out the door three times this week and stick to it. Prioritise your running this week. It doesn’t matter how slowly you go, or whether you have to stop for a walk along the way; the goal is to get out there.

Tracking your distance: Work out this week how far you are running - perhaps by using a smart watch, or working out the distance on a laptop, or by using a car.

Warmup and cooldown: Be sure to warm up with a brisk five-minute walk before you start running. I’d also like you to walk for five minutes at the end of your run to cool down. After your run, please also do the three stretches in the video. Hold each for 30 seconds and you will help loosen out the muscles that have tightened up while you were running.

Homework: You will have three runs each week. Spread them out across the week to allow the body to recover.

Week One Training Plan

Homework 1

1. Warmup: A brisk five-minute brisk walk.
2. Run/walk session: A 25-minute run at an easy pace.
3. Cooldown and stretch: Five-minute walk and three stretches

Homework 2 (a day or two after Homework 1)

1. Warmup: A brisk five-minute walk
2. Run/walk session: A 30-minute run at an easy pace
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: A 30-minute run; track and make a note of how far you run
3. Cooldown and stretch: Five-minute walk and three stretches

Best of luck with Week One. If it seems a little boring, don’t worry; I’ll be back with you again next week to introduce some variety into your plan.

For now, the most important thing is to establish a running routine.