Get Running beginner training plan: Week Eight

So, this is it, the final week of your programme. It’s the big one. At the end of this week we run for 30 minutes non-stop.

Can you believe it!

In fact, many people actually feel more confident at this stage that they will be able to do it, than they felt about running the first 3 minute run. So this week, go out and enjoy your running. You deserve it.

What to do after the programme - goal setting: Once you can run for 30 minutes, a whole world of running opens up to you.

Get Running beginner training plan: Week One

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Get Running beginner training plan: Week Two

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Get Running beginner training plan: Week Three

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Get Running beginner training plan: Week Four

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The most important thing now is to keep up your running and you will know by now what motivates you, so stick at it. The hardest bit was getting going.

The easiest bit is to give up. Don’t do it, set yourself a new goal and keep running. You might think of taking part in a local 5k event, or a parkrun. Check out the video.

Technique - Arms: So what should we do with our arms when we are running? I bet you probably have not even thought about it.

This week I show you some you how to use your arms to make your running stronger and easier. In this week’s technique video, I have some simple tips that will make a big difference.

Week Eight Training Plan

Homework 1

1. Warmup: Take a five-minute brisk walk
2. Run/walk session: 25 minutes, made up of a five-minute slow run followed by a five-minute walk followed by a 15 minute run. (Run 5 minutes, walk 5 minutes, run 15 minutes)
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 a nine-minute slow run followed by a one-minute walk. Repeat this three times. (Run 9 minutes, Walk 1 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 slow run. You can do it. (Run 30 minutes)
3. Cooldown and stretch: A five-minute walk and three stretches

Best of luck.