Get Running beginner training plan: Week One

So let’s get started. Each week, I would like to you to get out the door three times to do your “running homework”. Make sure you spread these days out across the week, as it’s very good for the body to take rest days between your run days.

Each “running homework” session is made up of three components:

A warmup (see video)
A run/walk
A cooldown and stretch (see video)

The full session will take about 30-40 minutes including warmup and cooldown. Below are the details of what you should attempt each day. Remember, if you are feeling breathless slow down, or take longer walking breaks. There is no pressure to go fast. Just relax, go at a slow comfortable pace, and enjoy.

Get Running Week 1 Tip : Before You Start Your First Run

Week One Training Plan

Homework 1

Warmup: Take a five-minute brisk walk
Run/walk session: 20 minutes, made up of a one-minute slow run followed by one-minute walk. Repeat 10 times. (Run one minute, walk one minute, 10 times)
Cooldown and stretch: Five minutes walk and three stretches

Homework 2 (a day or two after Homework 1)

Warmup: A five-minute brisk walk
Run/walk session: 20 minutes, made up of a two-minute slow run followed by a two-minute walk. Repeat this five times. (Run two minutes, Walk two minutes, five times)
Cooldown and stretch: Five-minute walk and three stretches

Homework 3 (a day or two after Homework 2)

Warmup: A five-minute brisk walk
Run/walk session: 21 minutes, made up of a two-minute slow run followed by a one-minute walk. Repeat this seven times. (Run two minutes, Walk one minute, seven times)
Cooldown and stretch: Five-minute walk and three stretches

Get Running Week 1 Technique : Post Run Cool Down

Please look over the videos before you start, and remember, the hardest bit is getting started. Once you come back in the door you will be delighted with yourself.