The RunSmart Beginners Running Plan
Do you want to start running and join a running group but worry you are not capable of “keeping up”. At RunSmart we run a Beginners Course at regular intervals throughout the year and further information can be found by using the “contact us” form or joining the group on facebook at https://www.facebook.com/groups/663158857038972/
Beginners courses are run twice a year usually in January and September lasting for 10 weeks in total.
Location: Leyland Cross Tesco on the Leisure Centre side of the Car Park.
However, if you want to complete a program in your own time that will get you running for 25 mins over a 10 week timescale the below is designed to help you.
We would imagine you would be nearly up to 4-5km / 2.5-3miles by then end of this and more than capable of joining us on a Monday or Wednesday night.
Get a wrist stop watch, it only needs basic functions so don’t spend a lot –
Make sure you have good trainers, spend as much as you can afford and if possible get properly measured and your “run” technique (Gait) looked at by a proper sports shop before you buy.
There are lots of different types of trainers and you need the right ones for how you run! Buy the wrong ones and it can cause injury or discomfort.
FitCo in Chorley
Foot Traffic in Broughton (Preston)
Activate at Ribby Hall Village all provide the Gait Analysis service locally, there may be others.
You only run Monday, Wednesday, and Saturday. All other days are rest recovery days, keep other fitness up though as the stronger you can be the less likely an injury will occur, to an extent!! Other days of the week can be chosen but try and leave at least a day between runs one and two and 2 days between runs two and three. Do not run longer than stated even if you feel fine!! It is about building things up slowly. If you cannot manage what is required that week, repeat that week and don’t move on to the next week until you can.
MAKE SURE YOU WARM UP, this is not stretching, stretching is for after a run, warming up is moving, preparing your joints for exercise and increasing heart rate, even if it is just walking faster than normal!! Also you must cool down, even if this is just walking for a few minutes at the end. Try to spend at least 10 minutes a day stretching while undertaking the plan.
Week One Run 1 minute/walk 2 minutes and repeat 6 times. Total run will be 6 minutes. Total session time is 18 minutes.
Week Two Run 1 minute/walk 1 minute-repeat 10 times. Total run is 10 minutes. Total session time is 20 minutes.
Week Three Run 2 minutes/walk 2 minutes-repeat 6 times. Total run is 12 minutes. Total session time is 24 minutes.
Week Four Run 2 minutes/walk 1 minute-repeat 7 times. Total run is 14 minutes. Total session time is 21 minutes.
Week Five Run 4 minutes/walk 1 minute-repeat 4 times. Total run is 16 minutes. Total session time is 20 minutes.
Week Six Run 6 minutes/walk 1 minute-repeat 3 times. Total run is 18 minutes. Total session time is 21 minutes.
Week Seven Run 7 minutes/walk 1 minute-repeat 3 times. Total run is 21 minutes. Total session time is 24 minutes.
Week Eight Run 8 minutes/walk 1 minute-repeat 3 times. Total run is 24 minutes. Total session time is 27 minutes.
Week Nine Run 12 minutes/walk 1 minutes-repeat 2 times. Total run is 24 minutes. Total session time 26 minutes.
Week Ten Run 25 minutes/walk 3 minutes. Total Session time is 28 minutes
Happy running and see you on a Monday or Wednesday soon!!