1. Beginners’ Programme
Week 1 Run 5 min, walk 1 min, repeat 3 times
Week 2 Run 5 mins, walk 1 min, repeat 4 times
Week 3 Run 6 mins, walk 2 min, repeat 3 times
Week 4 Run 6 mins, walk 2 mins, repeat 4 times
Week 5 Run 8 mins, walk 2 mins, repeat 3 times
Week 6 Run 10 mins, walk 1 min, repeat 3 times
Week 7 Run 15 mins, walk 1 min, repeat twice
Week 8 Run 30 mins continuously
Some useful advice
Aim to repeat Monday’s session twice more during the week.
This way you’ll improve much quicker.
Remember to warm up first.
Rest is important!
Make sure you have a day off in between sessions, especially
in the beginning of your training schedule.
Other forms of exercise will help your running. If you have
time try to fit in a gym session or class, swim, cycle, dance,
do yoga or pilates or anything else you enjoy.
Essential kit
A good pair of properly fitted running shoes will make your
running much more comfortable, as will a good pair of
running socks. A sports bra (for ladies!) is also very
important. Ask us for advice if you are unsure.
We know what we’re talking about!
Warm Up Routine

2.  Walk/jog in a circle
 Small shoulder circles one way then the other
 Arm circles one way then the other way
 Stop walking
 Hip circles back and to the side (not forwards)
 Leg swings for hamstrings
 Leg swings to the side for inside and outside legs
 Hip swings (open and close gate)
 Ankle circles one way then the other
Some gentle stretches after your run will help prevent
muscle soreness. Ask a fitness professional if you are
unsure how to do this.