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 |