Getting you Started

A few things to bear in mind:

Have a brisk 5 minute walk before you start to run in order to warm your muscles and prepared your joints.
Allow at least a day between runs when you begin.
If in doubt, slow down. You should be able to hold a conversation while you run.
Walk purposefully, and be strict with your run/walk timings.
Don’t be afraid to repeat a week, or drop back a week. Everyone’s different.
Ensure you always stretch after to minimise stiffness and protect muscles.
Take heart! You will get there!

We have put together 4 beginners schedules that are all based on you training 3 day a week. They will allow you to progress steadily and safely and reach a goal of running 30 minutes without stopping by the end of the program. The programs range from a 7 week schedule to a 10 week schedule. The first schedule is for complete beginners through to the fourth schedule which may suit if you already involved in some kind of physical exercise.