Monday 16th January 2017- Beginners Walk/ Run, Week One

This is your first session, so it is a repetition of nice short jogs with walk recoveries

7.00pm  Introduction and warm up

Approx 7.10pm Run for 1 minute, walk for 90 seconds- repeat 8 times

Approx 7.40pm Cool down and stretching

Between each Monday we advise you to go out and repeat the session you have just done on two other days- this becomes essential as the runs become longer. To maintain and build your fitness you need to run more than once a week, and it will make progress more enjoyable too! Often our new runners arrange to meet up to do this- that bit of company and mutual encouragement is a useful incentive.
 

Monday 23rd January 2017- Beginners Walk/ Run, Week Two

The second session, so we take slightly longer jogs with slightly shorter walk recoveries- no big leaps yet!

7.00pm  Introduction and warm up

Approx 7.10pm Run for 2 minutes, walk for 60 seconds- repeat 7 times

Approx 7.40pm Cool down and stretching
 

Monday 30th January 2017- Beginners Walk/ Run, Week Three

Progression to slightly longer jogs but with the same walk recoveries as last week- so plenty of time to rest between fewer reps

7.00pm  Introduction and warm up

Approx 7.10pm Run for 3 minutes, walk for 60 seconds- repeat 6 times

Approx 7.40pm Cool down and stretching
 

Monday 6th February 2017- Beginners Walk/ Run, Week Four

You are a month in to your new regime! Well done! Now to try 5 minute jogs...but double the recovery time of last week- aren't we kind! If you haven't been practising during the week, it will start to feel tough, so do keep up the regular runs (even if the ones in the week are shorter for now)

7.00pm  Introduction and warm up

Approx 7.10pm Run for 5 minutes, walk for 2 minutes- repeat 5 times

Approx 7.40pm Cool down and stretching
 

Monday 13th February 2017- Beginners Walk/ Run, Week Five

This week it is a step up again in the jog times, but still keeping the 2 min recoveries and even better news...there are only THREE reps to do! We sometimes repeat this week again the following Monday, to allow people to adapt to the longer running

7.00pm  Introduction and warm up

Approx 7.10pm Run for 8 minutes, walk for 2 minutes- repeat 3 times

Approx 7.40pm Cool down and stretching
 

Monday 20th February 2017- Beginners Walk/ Run, Week Six

EITHER repeat previous week OR this week it is just 2 run repetitions and keeping the usual recovery. The key is to concentrate and try to stay relaxed as you run- keeping remembering your achievements in all you have done already. Some days it might feel tough, but others it will be a joy- hang in there!

7.00pm  Introduction and warm up

Approx 7.10pm Run for 12 minutes, walk for 2 minutes- repeat 2 times

Approx 7.40pm Cool down and stretching
 

Monday 27th February 2017- Beginners Walk/ Run, Week Seven

EITHER repeat previous week OR this week it is just 2 run repetitions again but with slightly less walking time. By now you may actually find it is more difficult to stop and start again, than just to keep running- but stick to the plan. You have done so well to get this far, through the dark winter weather- just imagine how easy it will feel by Spring!

7.00pm  Introduction and warm up

Approx 7.10pm Run for 15 minutes, walk for 1 minutes- repeat 2 times

Approx 7.40pm Cool down and stretching
 

Monday 6th March 2017- Beginners Run!, Week Eight

EITHER repeat previous week OR this week is your first CONTINUOUS run and you will have completed the beginners' programme- and can call yourself a 'runner'! Take it very slowly- it's not a race. You CAN do this. Go at a pace that is very easy to start with and stay determined and positive. You will be on a huge high when you finish!

7.00pm  Introduction and warm up

Approx 7.10pm Run for 30 minutes, continuously

Approx 7.40pm Cool down and stretching- Celebrate!!

 

Chat to us about how to maintain or progress your running after you complete the plan- there's lots to enjoy and choose from!