Beginners Course Plan

The programme for our current Beginners Course is given below. It shows what we will cover on Tuesday training sessions, plus additional runs that you can do on Thursdays and the weekend.

 

Week

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

1

Rest/

X train

Warm up

Run 1 min

Walk 1 min

Repeat x 10

Cool Down

(35 mins)

Rest/

X train

Warm up

Run 1 min

Walk 1 min

Repeat x 10

Cool Down

(35 mins)

Rest/

X train

Rest/

X train

Warm up

Run 2 mins

Walk 2 mins

Repeat x 5

Cool Down

(35 mins)

2

Rest/

X train

Warm up

Run 3 mins

Walk 3 mins

Repeat x 4

Cool Down

(39 mins)

Rest/

X train

Warm up

Run 3 mins

Walk 3 mins

Repeat x 4

Cool Down

(39 mins)

Rest/

X train

Rest/

X train

Warm up

Run 5 mins

Walk 3 mins

Repeat x 3

Cool Down

(39 mins)

3

Rest/

X train

Warm up

Run 5 mins

Walk 2 mins

Repeat x 3

Cool Down

(36 mins)

Rest/

X train

Warm up

Run 5 mins

Walk 2 mins

Repeat x 3

Cool Down

(36 mins)

Rest/

X train

Rest/

X train

Warm up

Run 8 mins

Walk 2 mins

Repeat x 3

Cool Down

(45 mins)

4

Rest/

X train

Warm up

Run 8 mins

Walk 2 mins

Repeat x 3

Cool Down

(45 mins)

Rest/

X train

Warm up

Run 10 mins

Walk 2 mins

Repeat x 2

Cool Down

(39 mins)

Rest/

X train

Rest/

X train

Warm up

Run 8 mins

Walk 2 mins

Repeat x 3

Cool Down

(45 mins)

5

Rest/

X train

Warm up

Run 10 mins

Walk 1 mins

Repeat x 2

Cool Down

(37 mins)

Rest/

X train

Warm up

Run 12 mins

Walk 2 mins

Repeat x 2

Cool Down

(39 mins)

Rest/

X train

Rest/

X train

Warm up

Run 10 mins

Walk 1 mins

Repeat x 2

Cool Down

(37 mins)

6

Rest/

X train

Warm up

Run 15 mins

Walk 1 mins

Repeat x 2

Cool Down

(47 mins)

Rest/

X train

Warm up

Run 15 mins

Walk 1 mins

Repeat x 2

Cool Down

(47 mins)

Rest/

X train

Rest/

X train

Warm up

Run 15 mins

Walk 1 mins

Repeat x 2

Cool Down

(47 mins)

7

Rest/

X train

Warm up

Run 30 mins

Cool Down

(45 mins)

Rest/

X train

Warm up

Run 20 mins

Cool Down

(35 mins)

Rest/

X train

Rest/

X train

Warm up

Run 30 mins

Cool Down

(45 mins)

8

Rest/

X train

Warm up

Run 5k

Cool Down

(as long as it takes)

Rest/

X train

Warm up

Run 30 mins

Cool Down

(45 mins)

Rest/

X train

Park Run

(5k)

Rest/

X train