Get Fit Programme

Many people contact us asking what they can do to get running before the beginners course starts or so that they are able to join us mid year

The programme below is designed for people who don't really think they can run yet.

At the end of this programme you should be able to run continuously for 30-45 minutes

why not follow the programme and see what you can manage at the end? You may choose to follow the programme alone, or perhaps you have a friend or two who you could persuade to join you.

Its important that you run regularly, but if you are unwell, take a rest, and then resume the programme repeating the last week that you ran before the break

After each run you should go through a short programme of stretches, take a look at runnergirl.com for some suggestions


WEEK 1 Activity notes


This week's advice learn some stretches - e.g. runnergirl.com

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

This week's reflection how far can you manage?
check how you feel

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

This week's advice - drink little and often during the day rather than when running

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

This week's advice - review your targets, what running goals do you have?

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

this week's advice - review your diet, for example swap fresh fruit for cakes and biscuits

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

this week's advice discuss your progress - talk it over with a friend, celebrate your progress

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

plan your next steps :-)