Get Running advanced training plan: Week One

Three nice and easy sessions to get started

Are you ready to get going? If you can run 30 minutes at the moment and want to be able to take part in a 10k in 8 weeks, this is the plan for you.

It’s all about getting started this week and working out where you are right now in terms of pace and distance. I want you to ease gradually into the programme, so don’t overdo it this week in terms of speed. The primary goal is to get out the door three times this week. We have plenty of time to work on speed and distance.

Tracking your Distance: Work out this week how far you are travelling in your run. There are plenty of apps offering all kinds of add-ons and support but try to find one that maps your distance.

Warmup and Cooldown: Be sure to warmup with a five minute brisk walk before you start running. At the end of your run, I would like you to also walk for five minutes to cool down. After your run please also do the three stretches in this week’s video. Hold each for 30 seconds and you will help loosen out the muscles that have tightened up when you were running.

Homework: We will have 3 runs each week. Spread them out across the week to allow the body to recover.

Week One Training Plan

Homework 1
  1. Warmup: Take a five-minute brisk walk
  2. Run/walk session: 30 minutes easy pace - track your distance
  3. Cooldown and stretch: Five minute walk and three stretches
Homework 2 (a day or two after Homework 1)
  1. Warmup: A five-minute brisk walk
  2. Run/walk session: 25 minutes easy pace - track your distance
  3. Cooldown and stretch: Five-minute walk and three stretches
Homework 3 (a day or two after Homework 2)
  1. Warmup: A five-minute brisk walk
  2. Run/walk session: 35 minutes easy pace - track your distance
  3. Cooldown and stretch: A five-minute walk and three stretches

Best of luck with Week One.

Next week, I’ll start to introduce some variety into your plan.

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