Never run before? Our program with body+soul trainer Damien Kelly will get
Walk for four and a half minutes and then jog for 30 seconds. Repeat this pattern for eight rounds for a total of 40 minutes.
Tip: The speed of the jog is not important. Just jog at a pace you can maintain for 30 seconds and choose a flat route. hile the thought of running nine kilometres is daunting, if you challenge yourself to follow our nine-week program, you will have one of the most rewarding experiences of your life and you can then challenge yourself to complete a fun run or half-marathon. Do each session of this first week once and add a strength workout from our main workout page as well if you’re feeling really keen.
Workout 1 Long intervals Workout 2 Short intervals
Warm up for five minutes. Mark out a
+ Running tips +
200m course. Run the course at a good pace. Rest for two minutes and repeat. Do a total of six sets of 200m. Your total running distance for the day is 1.2km.
Tip: A flat grass sports ground is ideal for this workout. Go for a 1km slow jog. Walk any time you need to, but try to run as much of the distance as you can. If you need to stop, walk for a short distance and then start jogging again.
Tip: Chart a course 500m from your house. Run to this point, turn around and run back home.
If you’re new to running, or haven’t run for a while, find a pace you can stick to for all these workouts.
Now is a great time to buy a new pair of running shoes. Go to a specialist shop and get properly fitted.