We often get people asking how far or how long they should be able to run before coming to a beginners night run. We recommend that you should be able to run for about 35 minutes or about 3 and a half miles without stopping.

 

We've put together this mini-training programme to get a non-runner to the required standard. Our Beginner co-ordinators have used this many times in the past and it works (as long as you do the sessions!). This programme takes non-runners and, in 10 weeks, gets them to the point where they can run 3.5 miles without stopping.

Before you start the schedule, get your legs ready with 8 days of brisj walking: Walk for 20 minutes a day for the first 4 days, then increase to 30 minutes a day for 4 more days.

 

Now you are ready to begin with Week 1. Each week of the programme do your run/walk work-outs on Monday, Wednesday, Friday and Saturday. Take a rest day on Tuesday, Thursday and Sunday.

Week 1
Run 2 minutes, walk 4 minutes. Repeat 5 times.

Week 2
Run 3 minutes, walk 3 minutes. Repeat 5 times.

Week 3
Run 5 minutes, walk 2.5 minutes. Repeat 4 times.

Week 4
Run 7 minutes, walk 3 minutes. Repeat 3 times.

Week 5
Run 8 minutes, walk 2 minutes. Repeat 3 times.

Week 6
Run 9 minutes, walk 2 minutes. Repeat twice, then run 8 minutes.

Week 7
Run 9 minutes, walk 1 minute. Repeat 3 times.

Week 8
Run 13 minutes, walk 2 minutes. Repeat twice.

Week 9
Run 14 minutes, walk 1 minute. Repeat twice.
(If week 9 left you feeling particularly tired, repeat this week of training before moving on to week 10).

Week 10
Run 30 minutes. - Well done, you're a runner! now come along to a Monday night beginners sesssion.