A complete 10 week programme designed for beginners to gradually improve their running ability to run 5km without stopping. Remember, you need to train 3 times a week to reach your goal!
This programme could be a great way to stay fit whilst our centres are closed or you are having to avoid social settings.
Let’s get started! A simple programme this week. It’s important that you stretch well before and after your workout. Stretching will help reduce recovery times and will make movement easier.
Time to up the pace a little! Let’s move for slightly longer! Don’t forget your stretches!
Keep going, you’re doing great if you’ve reached this point. Week 3 can be tough so keep focused and you’ll get through it. Remember: STRETCH!
Now it’s time to up your game a little. Pick some great music or a good podcast and get out there.
Nearly half way! This week involves some variety. Make sure you complete the intervals, the walking section is as important as the running.
All three sessions are different this week. Variety is the spice of life, so follow the programme here then the ones on the card.
Session 1
Next, follow the sessions on the card:
More variety again this week!
Next, follow the sessions on the card:
You’re absolutely smashing it! We’re going to aim for a 25 minute run this week! That’s awesome. Keep going!
You’re so close now! You should be feeling more comfortable running and just starting to understand that runners high!
You’re nearly there! Last week of the programme! But remember, keep going, push yourself further or just maintain a good routine to continue to feel the benefits! Well done!
