It can be hard knowing where to start when you want to start running. The biggest mistake people make is doing too much too quick. The safest, most effective plans build the running very slowly which can be a bit of a slog. However if you rush the process, then injuries are more likely to happen and it takes even longer to reach your goal.
This plan is suitable for anyone that is new to running, is coming back from a long term running injury or starting to run post baby. It is a very slow and gradual approach. It is the first 4 weeks of a program that gets you used to walk/running. The ratio of walk/running changes as the weeks go on so that you run more and walk less in between.
Before you start this you should easily be able to walk for 30 minutes continuously without any aches or pains.
Key:
FW: Fast Walk, should be slightly out of breath walking
R: Run, comfortable run pace where you can just hold a conversation (you should NOT be sprinting!)
EW: Easy walk, normal walking pace
s: seconds
min: minutes
| Week | Session 1 | Session 2 | Session 3 |
| 1 | 5min FW 30s R, 3min FW x 6 5min EW | 5min FW 30s R, 2min FW x 5 5min EW | 5 min FW 45s R, 3min FW x 6 5min EW |
| 2 | 5min FW 1min R, 3min FW x 5 3min EW | 5min FW 30s R, 90s FW x 5 5min EW | 5min FW 45s R, 2min FW x 6 5min EW |
| 3 | 3min FW 1min R, 3min x 6 3min EW | 5 min FW 30s R, 1min FW x 4 5min EW | 3min FW 1min R, 2min FW x 6 3min EW |
| 4 | 5min FW 90s R, 2min FW x 5 5min EW | 5min FW 30s R, 1min FW x 6 3min EW | 5min FW 1min R, 1min FW x 5 3min EW |
If you develop any niggles doing this (which you shouldn’t as it’s a gradual approach) then please see a physio!
To accompany this, I would recommend two home (or gym) strength sessions per week that includes squats, lunges, bridges, calf raises and planks in order to develop some general strength to help you tolerate the stress of running.
Happy running!!!!