Starting a running program can be quite scary and if your not a runner your goal of running 5km non stop may seem like a unachievable dream.
The most important part of starting a running program is making sure you start slowly and gradually build up your running distances and intensity to ensure you stay injury free.
Please ensure you have a good pair of running shoes and if you have not exercised for awhile please see your GP to get clearance before starting a running program.
Each session should start with a good 5-10min warm up and stretch and end with a 5-10min cool down and stretch as well.
| Wk | Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| 1 | 20min brisk walk | 20min brisk walk | Off | 20min brisk walk | 30-40min slow walk | Off | Off |
| 2 | 20min interval session 1min jog, 1 min walk repeat 10 times | 30min slow walk | Off | 20min interval session 1min jog, 1 min walk repeat 10 times | 30min slow walk | Off | Off |
| 3 | 20min interval session 1min jog, 1 min walk repeat 10 times | 40min slow walk | Off | 20min interval session 1min jog, 1 min walk repeat 10 times | 40min slow walk | Off | Off |
| 4 | 25min jog-walk. Jog for as long as you can then walk. Once recovered jog again repeat for the time frame | Off | 40min brisk walk, find some hills. | Off | 25min jog-walk. Jog for as long as you can then walk. Once recovered jog again repeat for the time frame | 40min brisk walk, find some hills. | Off |
| 5 | 30min jog-walk. Decrease your rest periods/walking time | 4x 800m runs4x400m runsRest as much as needed to perform runs at a high intensity | Off | 40-60min slow walk | 30min jog-walk. Decrease your rest periods/walking time | Off | Off |
| 6 | 20min slow jog, try not to rest/walk at all | Find a long hill and do5 hill climbs | Off | Off | 20min slow jog, try not to rest/walk at all | Find a long hill and do 5 hill climbs | Off |
| 7 | Off | 25min slow jog, try notto rest/walk | Off | 25min slow jog, try not to rest/walk | 4x800m4x400mRest as much as needed to perform at a high intensity | Off | Off |
| 8 | 25min jog no rest add in some hills | 30min interval session 1min run-1min walk repeat for 30min | Off | 25min jog no rest add in some hills | 30min interval session 1min run-1min walk repeat fro 30min | 60min brisk walk find some hills | Off |
| 9 | 30-40min jog | Off | Off | 30-40min jog | 20min jog increase pass | Off | Off |
| 10 | 40min Fartlek session Vary the distance run and rest periods | 5x5min runs at aquick pace | Off | 30-40min jog | Off | 20min jog at a quick pace | Off |
| 11 | 30min run find some hills | Off | 30min run increase speed | 5x5min runs at a quick pace | Off | 30min run | Off |
| 12 | 40min Fartlek session Varythe distance run and rest periods | 20min run | Off | 30min brisk walk | off | 5km run. |
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