5km ZERO to SUPERHERO Beginner Running Plan
This is a 10 week program designed to
help sedentary individuals or those that have been inactive for a very long
time to get into a lifestyle of running. The program starts with 60 minutes
of exercise in the first week and builds over the 10 weeks to the recommended
weekly minimum for adults, of 150 minutes. The program starts with walking
only and slowly incorporates Running in a run/walk format and has you running
for 30 minutes by the end of week 10.
Each week has 3 workouts. These can be done
on any day of the week. It is recommended that you have a day off between each
workout day.
Beginner 10k Running Plan
This is an 8 week programme that follows on
from our Beginner 5km programme. The programme is designed to help you to
complete your first 10km run. Before embarking on the programme you should be
currently able to run at least 5km and should be healthy and injury free. You
will need to be able to do 3 workouts per week.