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. 

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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.

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