This plan is suitable for you in you have done little or no exercise and would like to start some running.
Mon | Tue | Wed | Thurs | Fri | Sat | Sun | |
Week 1 | Rest | Walk 5mins, (run for 1min ,walk for 3mins) x 5, walk 5mins | Rest | Walk 5mins, (run for 2mins, walk for 2mins) x 4, walk 5mins | Rest | Rest | Walk 5mins, (run for 2mins, walk for 2mins) x 4, walk 5mins |
Week 2 | Rest | Walk 5mins, (run for 3mins, walk for 3mins) x 5, walk 5mins | Rest | Walk 5mins, (run for 4mins, walk for 2mins) x 4, walk 5mins | Rest | Rest | Walk 5mins, (run for 5mins, walk for 2mins) x 4, walk 5mins |
Week 3 | Rest | Walk 5mins, (run for 6mins, walk for 3mins) x 4, walk 5mins | Rest | Walk 5mins, (run for 2mins, walk for 2mins) x 8, walk 5mins | Rest | Rest | Walk 5mins, (run for 8mins, walk for 2mins) x 3, walk 5mins |
Week 4 | Rest | Walk 5mins, (run for 6mins, walk for 2mins) x 5, walk 5mins | Rest | Walk 5mins, (run for 5mins, walk for 2mins) x 5, walk 5mins | Rest | Rest | Walk 10 mins, (run for 10mins, walk for 4mins) x 2, walk 10mins |
Week 5 | Rest | Walk 5mins, (run for 8mins, walk for 2mins) x 4, walk 5mins | Rest | Walk 5mins, (run for 5mins, walk for 2mins) x 5, walk 5mins | Rest | Rest | Walk 10 mins, (run for 14mins, walk for 4mins) x 2, walk 10mins |
Week 6 | Rest | Walk 5mins, (run for 6mins, walk for 3mins) x 4, walk 5mins | Rest | Walk 5mins, (run for 5mins, walk for 2mins) x 5, walk 5mins | Rest | Rest | Walk 10 mins, (run for 18mins, walk for 3mins) x 2, walk 10mins |
Week 7 | Rest | Walk 5mins,(run for 6mins, walk for 3mins) x 4, walk 5mins | Rest | Walk 5mins, (run for 6mins, walk for 1mins) x 5, walk 5mins | Rest | Rest | Walk 10 mins, (run for 25mins, walk for 2mins) x2, walk 10mins |
Week 8 | Rest | Walk 5mins, run 15mins, walk 5mins | Rest | Walk 5mins, run 10mins easy, walk 5mins | Rest | Supernova 5K | Well deserved rest! |