Six Week Get Fit Programme

Between beginners courses we are happy for new runners to come along to join our club runs, so long as they are able to run without a break for about 45 minutes. Following the programme below should get you to that level. 
The daily walking will also get your into the regular exercise habit. 

Get Fit Programme

You can use this basic programme to develop your running independently starting from scratch. You might also use it to get back to running on your own after a break.  

WEEK 1 Activity

Sunday run 5 mins, walk/slow jog 2 mins repeat 4x

Monday walk 15 mins (AM and PM)

Tuesday run 5 mins, walk/slow jog 2 mins repeat 4x

Wednesday walk 15 mins (AM and PM)

Thursday run 5 mins, walk/slow jog 2 mins repeat 4x

Friday walk mins (AM and PM)

Saturday Rest or Alternative Activities

WEEK 2

Sunday run 8 mins, walk/slow jog 2 mins, repeat 3x

Monday walk 20 mins (AM and PM)

Tuesday run 8 mins, walk/slow jog 2 mins, repeat 3x

Wednesday walk 20 mins (AM and PM)

Thursday run 8 mins, walk/slow jog 2 mins, repeat 3x

Friday walk 20 mins (AM and PM)

Saturday Rest or Alternative Activities

WEEK 3

Sunday run 10 mins, walk/slow jog 2 mins, repeat 2x

Monday walk 30 mins (AM and PM)

Tuesday run 10 mins, walk/slow jog 2 mins, repeat 2x

Wednesday walk 30 mins (AM and PM)

Thursday run 10 mins, walk/slow jog 2 mins, repeat 2x

Friday walk 30 mins (AM and PM)

Saturday Rest or Alternative Activities

WEEK 4

Sunday run 10 mins, walk/slow jog 2 mins, repeat 3x

Monday walk 30 mins (AM and PM)

Tuesday run 10 mins, walk/slow jog 2 mins, repeat 3x

Wednesday walk 30 mins (AM and PM)

Thursday run 10 mins, walk/slow jog 2 mins, repeat 3x

Friday walk 30 mins (AM and PM)

Saturday Rest or Alternative Activities

WEEK 5

Sunday run 15 mins, walk/slow jog 2 mins, repeat 2x

Monday walk 30 mins (AM and PM)

Tuesday run 15 mins, walk/slow jog 2 mins, repeat 2x

Wednesday walk 30 mins (AM and PM)

Thursday run 15 mins, walk/slow jog 2 mins, repeat 2x

Friday walk 30 mins (AM and PM)

Saturday Rest or Alternative Activities

WEEK 6

Sunday run 15 mins, walk/slow jog 2 mins, repeat 3x

Monday walk 30 mins (AM and PM)

Tuesday run 15 mins, walk/slow jog 2 mins, repeat 3x

Wednesday walk 30 mins (AM and PM)

Thursday run 15 mins, walk/slow jog 2 mins, repeat 3x

Friday walk 30 mins (AM and PM)

Saturday Rest or Alternative Activities