Your 8-week plan

Not sure where to start? Try following this schedule three times a week

Week 1

Easy speed for 30 mins. Stick to quiet roads.

Week 2

Easy speed for 30 mins. Choose an undulating route.

Week 3

Steady speed for 30 mins. Choose a hilly route.

Week 4

Easy speed for 30 mins. Work at stopping smoothly at junctions.

Week 5

Steady to moderate speed for 30 mins. Up pace to brisk, if possible.

Week 6

Steady to moderate speed for 30 mins. Try to keep pace up.

Week 7

Steady to moderate speed for 30 mins. Choose a hilly route.

Week 8

Easy speed for 30 mins. Find a route you like – and enjoy!