Get Running training plan: Week 1
Stay on track to strengthen your 5k
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; and please let us know how you’re getting on.
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.
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 1 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. In this article, I have created a list of all my favourite ways to track distance. <How far am I running - working out distance/time>
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.
Monday or Tuesday Warmup: A brisk five-minute brisk walk Run/walk session: A 25-minute run at an easy pace Cooldown and stretch: Five-minute walk and three stretches
Wednesday or Thursday Warmup: A brisk five-minute walk Run/walk session: A 30-minute run at an easy pace Cooldown and stretch: Five-minute walk and three stretches
Weekend Warmup: A five-minute brisk walk Run/walk session: A 30-minute run; track and make a note of how far you run. Cooldown and stretch: Five-minute walk and three stretches Best of luck with Week 1. 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.