A training programme for beginners
Run with a friend
Before you start
This training programme is designed for a complete beginner to get from couch potato to running 10-20 miles a week, over a period of six months.
Before you start this training programme, you should have:
- checked whether you need advice from a doctor;
- bought yourself proper running shoes and, if you are a woman, a sports bra (see Chapter 3).
In addition, you should remember that:
- it is a good idea to find a mate who wants to do this with you, so that you can encourage each other; alternatively, start going along to a local running club;
- set yourself a goal – such as a 5km race – which you can work towards;
- the first few weeks of this programme may well seem rather boring and easy, but you should resist the temptation to go any further or faster so that you avoid injury. This programme lays a solid foundation for safe, healthy running in the future;
- if you find that you are not enjoying it for the first few weeks, stick with it. It often takes 3-4 weeks to really get into running (or to get back into it). For most people, there will suddenly come a time when you realise that it has become easy, and that you really enjoy it.
About the programme
The numbers shown in the table are minutes a day. (They are not miles!). These are intended to give you an idea of how long you should be exercising. It does not matter how fast you go at this stage.
The training programme begins with just walking for the first three weeks. Don’t take this too easily: it should be brisk walking, so that you are breathing heavily and perhaps sweating a little. The purpose of the three weeks of walking is to stimulate your bones, muscles and joints to adapt to the exercise, so that they are ready for when you start running.
Over the next three weeks, we add in an extra 5 minute run for each week, for the last five minutes of the walk. Then over the next two months, the amount of running gradually increases, and the walking reduces, so that by week 16 you can do two 30 minute runs.
It is a common mistake to try to run too fast. Remember the talk test: you should be able to maintain a conversation easily, in complete sentences, on all these runs. If you are too out of breath to speak easily, you are running too fast.
Table 2.1 Training programme for a complete beginner
Legend: W10 = Walk for 10 minutes. R10 = Run for 10 minutes.
these are minutes, not miles!
| Mon | Tues | Weds | Thur | Fri | Sat | Sun | |
| Week 1 | Walk for 20 minutes every other day | ||||||
| Week 2 | Walk for 20 minutes every other day | ||||||
| Week 3 | W20 | W20 | - | W20 | - | W20 | - |
| Week 4 | - | W20.R5 | - | W20 | - | W20 | - |
| Week 5 | - | W20.R5 | - | W20 | - | W15.R5 | - |
| Week 6 | W10 | W20.R5 | - | W15.R5 | - | W15.R5 | - |
| Week 7 | W5.R5 | W15.R5 | - | W15.R5 | - | W15.R5 | - |
| Week 8 | W5.R5 | W20.R5 | - | W15.R5 | - | W20.R5 | - |
| Week 9 | W5.R5 | W10.R10 | - | W10.R10 | - | W15.R10 | - |
| Week 10 | W5.R10 | W20.R10 | - | W20.R10 | - | W20.R10 | - |
| Week 11 | W10.R10 | W15.R15 | - | W15.R10 | - | W15.R10 | - |
| Week 12 | W10.R10 | W15.R15 | - | W15.R15 | - | W15.R10 | - |
| Week 13 | W15.R10 | W10.R20 | - | W15.R15 | - | W15.R10 | - |
| Week 14 | W10.R15 | W10.R20 | - | W10.R20 | R10.W10 | W10.R20 | - |
| Week 15 | W5.R15 | W5.R25 | - | W5.R25 | - | W10.R10 | - |
| Week 16 | W5.R20 | R30 | - | W5.R20 | R30 | W5.R15 | - |
| Week 17 | R25 | R30 | - | R20 | R30 | R20 | - |
| Week 18 | R30 | R30 | - | R20 | R30 | R25 | - |
| Week 19 | R30 | R30 | - | R25 | R30 | R25 | - |
| Week 20 | R20 | R30 | - | R20 | - | R20 | - |
| Week 21 | R30 | R30 | - | R30 | R25 | R20 | - |
| Week 22 | R30 | R35 | - | R30 | R30 | R25 | - |
| Week 23 | R30 | R40 | - | R30 | R30 | R30 | - |
| Week 24 | R20 | R45 | - | R20 | R30 | R30 | - |
Good programme
I have been run/walking for 6 months and am age 79. I can do a 20 minute mile. I found that runing every 3rd day (2 days rest) was too tiring, I got core tired after 3-4 runs an needed a long break.
I going to try running every 4th day. My goal is to complete a 60 minute 5k someday.
Is this goal possible when starting at age 79? Comments?
Thank you
I have always believed that it is never too late too do anything. My motto (which I made up myself) is “Start where you are, Start with what you have”. I’m about to turn 60 and I’m also about to start training for my first marathon. I would recommend some cross training though. Perhaps a light swim in between or something like that. Good luck with your goal!
I am 69. I started walking and running a year ago this month (September) a month later I ran my first 1 mile fun run in a little over 13 minutes. I continued running and walking to do 3 5 k’s inthe last year. I love to run at 75 degrees or less. Heat really slows me down. One day ago I ran 4 miles for the first time in 56 minutes. It was 55 degrees. I am going to rest for 2 days before doing a short run of 1.5 miles and core work. I am building endurance, not speed. I always sit in the hot tub after running,stretch, and never feels stiff or sore. I love running and feel truly blessed to be able to do this as I have a pinned hip from a fracture, have had arthroscopy on a knee and have asthma. I would like to run a 10 k sometime in the next year.
I think too many training programs suggest 5 or 6 runs a week – for many busy people this is very hard to fit in
I believe that 3 runs a week can be just as effective for most average runners – it gives more time for recovery and avoids it becoming a dreaded chore
I ran my first London Marathon with 3 training runs per week building to 35 miles weekly total 5 weeks before the race and achieved 3hr 43m aged 38 – Ranulph Fiennes in his book – Fit for Life -says his standard training is 3 30 minute sessions per week per week
I joined a running club 4 weeks ago, am unfit over 50 and overweight BMI 30.1 . The first two weeks were reasonably okay and I managed a run/walk structure. On the third week we were pushed to run up quite a steep hill, after a slow long pull up anyway. I was unable to do this. We then ran across another long pull up ( walk/jog as I couldn’t do it). Is this too much? I am not a seasoned runner and desperately want to get fit and lose weight but not at the expense of my health. What should I do, can you advise please. your programme seems so much less stressful. But these are expert instructors with a structured program, and the session i run with is billed as a ‘beginners group’.
My feet and ankles feel like lead, and when running after a few minutes I am completely out of breath and to be honest feeling a bit light headed. By the way I have had okay from the doc, re getting fit in the first place. Am I just moaning for the sake of it, and should I continue? would love some advice. Thank you
I have also recently joined a running club. I am 52 and also overweight. Their goal is to take you up to 5k in six weeks. I think this is quite a challenge if you haven’t been very active before. You shouldn’t push yourself too hard or you may suffer an injury and become disillusioned. I followed a walk/run training programme before I joined my club and at week 10 I was only running for 2 mins/walk 2 mins – repeat 9 times for a total of 36 mins. I did this because I had previously had Achilles problems and wanted to start out slowly and stay injury free. If you find it too hard you could always try an easier programme build yourself up slowly stay injury free and start over again. You are obviously motivated as you joined a club. I don’t feel I could have stayed on track without starting out slowly. Being patient and staying injury free should be your first priority. There are plenty of finishing lines so don’t rush and make sure you reach one. Good luck.
Thank you John. I am still attending the club (week 6) and going out on one other occasion with a friend, but my legs still feel like lumps of lead!! However I’m nothing if not persistant………….watch this space.
Pat, Keep at it but take it a bit more slowly. I started running last September , aged 60 with a BMI of 31. At first I could not run 100m but continued with walk / run programs slowly building up over several months. I now run 5 km in 35 minutes.
My best advice is take it slowly and try to make small incremental improvemnts each week.
Good luck.
John
Thanks again John. Still running and finally feeling like I am making progress. Still struggling on hills, but managing fairly well on flat and downhill. I’ve taken your advice to take it steadily and this seems to help. I don’t want to go so hard that I pick up an injury! Good luck with your running too.