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Welcome to Get Running Beginners delivered by The Irish Times in association with ForgetTheGym. This eight week course will take you from inactivity to being able to run 30 minutes non-stop. 

Beginner Week One

This week it’s all about getting out the door and getting started but remember to take it nice and slowly.

Get Running Week 1 - Overview Get Running Week 1 - Overview
Get Running Week 1 Tip : Before You Start Your First Run Get Running Week 1 Tip : Before You Start Your First Run
Get Running Week 1 Technique : Post Run Cool Down Get Running Week 1 Technique : Post Run Cool Down
Get Running training plan: Week one Get Running training plan: Week one

Three run/walk sessions for week one to get you started

Get Inspired

Paul Gleeson: main, rowing into Tuktoyaktuk in the Northwest Passage and, above, arriving home after rowing the Atlantic. Photograph: Dara Mac Dónaill Starting to run? Don’t just set goals, achieve them
Technology adds a special kick to joy of running
‘Getting to five kilometres in 45 minutes was my Everest’

Beginner Week Two

Breathing and accountability are the two keys to keeping you on track this week. 

Get Running Week 2  - Overview Get Running Week 2 - Overview
Get Running Week 2 - Accountability Get Running Week 2 - Accountability
Get Running Week 2 Technique : Breathing and Pacing Get Running Week 2 Technique : Breathing and Pacing
Get Running training plan: Week two Get Running training plan: Week two

Bringing it up to four minutes running, but remember keep it slow

Get inspired

Carl O’Brien: his mixed muscle fibres mean he is suited to triathlons. Photograph: Dara Mac Dónaill A natural selection solution to your sport
Accept it's hard but do it anyway
I go through phases where I either want to run every day and push myself to run faster and further or sometimes I just drag myself out for a plod around the block. However I would never have called myself a runner. ‘Sweat is your fat crying’

Beginner Week Three

It’s all about building on your progress now

Get Running Week 3  - Overview Get Running Week 3 - Overview
Get Running Week 3 Tip - Comparing with Others Get Running Week 3 Tip - Comparing with Others
Get Running Week 3 Technique - Managing Aches and Pains Get Running Week 3 Technique - Managing Aches and Pains
Get Running training plan: Week three Get Running training plan: Week three

It’s all about building on your progress and staying motivated

Get Inspired

If you run first thing in the morning, you may need some water or something small like a banana or a yoghurt to provide some energy for your run. Photograph: Getty Images Choosing the right food for your body
On the road to becoming a proper runner, a shuffle at a time
Get off that treadmill and feel the cold rain in your face

Beginner Week Four

You’ve developed the habit – you’ve become a runner

Get Running Week 4 - Overview Get Running Week 4 - Overview
Get Running Week 4: Tip - Motivation Get Running Week 4: Tip - Motivation
Get Running Week 4: Technique - Posture Get Running Week 4: Technique - Posture
Get Running training plan: Week four Get Running training plan: Week four

Stick with it and you might just have a running habit

Get Inspired

Making the most of lunchtime
'If all those people can do it, I can too'
Hot to trot: hunter-gatherer humans can run animals to exhaustion. Photograph: Digital Zoo/Riser/Getty Why do we run? Ask a pig on a treadmill
  • 10km
  • Beginners
  • Stay on track

Sign up to Get Running: Stay on Track

Join the 10km eight week running course

Our original eight week beginner course

Back to GR

Get Social


Follow @IrishTimesRun
Get Tracking Download and print the Get Running Training Log to track of your progress
Got Questions? Submit your queries and our team of experts will answer them during our live sessions
Disclaimer: Swimming is a strenuous activity and is not without risk.  Before embarking on this or any other exercise programme you should consult with your doctor.  By participating in the programme you acknowledge that The Irish Times, Swim Ireland or their agents cannot be held liable for any injuries or other problems that may occur as a result.
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