Here you go, your 12 week training plan. If you stick to the
plan, it will take you from wherever you are now – whether that’s a
couch potato or a regular gym goer – into a fully-fledged runner.
Remember, if you feel the plan is too much, just slow down or repeat
the previous session; of course you can also speed up if you feel
confident, but listen to your body and don’t ignore aches and pains.
You may find it easier to decide at the start of each week which
days you’ll run. If you can, arrange to walk or jog with a friend –
it’s more fun and you’re more likely to keep with the schedule.
|
Session 1 |
Session 2 |
Session 3 |
Week 1 |
Walk 20mins |
Walk 20mins |
Walk 25mins |
Week 2 |
Walk 20mins |
Walk 10mins, jog
3mins, walk 10mins |
Walk 10mins, jog
4mins, walk 10mins |
Week 3 |
Walk 25mins |
Walk 8mins, jog
4mins - x2 |
Walk 8mins, jog
4mins - x2 |
Week 4 |
Walk 10mins, jog
3mins, walk 10mins |
Walk 6mins, jog
3mins - x3 |
Walk 8mins, jog
5mins - x2 |
Week 5 |
Walk 10mins, jog
7mins, walk 10mins |
Walk 6mins, jog
4mins - x3 |
Walk 8mins, jog
5mins - x2 |
Week 6 |
Walk 10mins, jog
10mins, walk 10mins |
Walk 5mins, jog
5mins - x3 |
Walk 6mins, jog
4mins - x3 |
Week 7 |
Walk 10mins, jog
12mins, walk 10mins |
Walk 4mins, jog
7mins - x3 |
Walk 6mins, jog
6mins - x3 |
Week 8 |
Walk 10mins, jog
15mins, walk 10mins |
Walk 4mins, jog
8mins - x3 |
Walk 6mins, jog
6mins - x4 |
Week 9 |
Walk 10mins, jog
20mins, walk 10mins |
Walk 3mins, jog
9mins - x3 |
Walk 6mins, jog
7mins - x4 |
Week 10 |
Walk 10mins, jog
25mins, walk 10mins |
Walk 2mins, jog
10mins - x3 |
Walk 2mins, jog
10mins - x3; walk 2mins, jog 5mins |
Week 11 |
Walk 10mins, jog
30mins, walk 10mins |
Jog 10mins, walk
2mins - x3; walk 1, jog 5mins |
Walk 2mins, jog
10mins - x4 |
Week 12 |
Walk 10mins, jog
30mins, walk 10mins |
Jog 10mins, walk
2mins - x3; walk 1, jog 5mins |
RUN ARMAGH
RACE DAY |