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STEPPING INTO A RUNNING ROUTINE
There is no hard running in any of these sessions, they are all slow jogs. Remember to 'chill out', running is part of you, so you need to be trained up so it becomes part of you. The beginner has to accept a process of adaptation, once done, running will be much easier.
If you get to a point where it starts getting tough, stay at that level or even go back a level. This is designed for someone who is capable of building up to a full running routine. If your body dictates that level 2 is the best it can do, that's still pretty great. It's better to use that influence to increase fitness, rather than to put your body out of action through injury.
The important thing to remember here, is that it's not your ability to climb through the levels which is important, it's the number of weeks you remain consistent at a level suited to your fitness. The trainer that takes 16 weeks to get to level 4 will have had 4 months of appropriate conditioning - it's the conditioning that's important, not how fast you can run. The following is simply an example, you will need to adjust to suit your level of ability.
Level 1
Break up all your jogs with comfortable walking. Remember to try and run as slow as you can. Also make sure you break your sessions up so they aren't on consecutive days - the legs need recovery. This routine is based on 3 sessions per week, if you manage another make it light. The novice may stay at this level for 3-4 weeks or until these intervals become comfortable.
SESSION 1 - ABOUT 3.5KM |
Warm up |
500m easy walk |
Build up |
500m: 5 x 50m jogs with a 50m walk recovery |
Core |
2km: 10 x 100m jogs with a 100m walk recovery |
C'down |
500m+ easy walk |
Stretch |
Mostly legs |
.
SESSION 2 - ABOUT 3.5KM |
Warm up |
500m easy walk |
Build up |
500m: 5 x 50m jogs with a 50m walk recovery |
Core |
2km: 100m jog to a hill, then powerwalk 100m up, then walk back (x 5) |
C'down |
500m+ easy walk |
Stretch |
Mostly legs |
SESSION 3 - ABOUT 4KM |
Warm up |
500m easy walk |
Build up |
500m: 5 x 50m jogs with a 50m walk recovery |
Core |
2.4km 4 x 200m jogs with a 200m walk recovery, then 4 x 100m jogs with a 100m walk recovery. |
C'down |
500m+ easy walk |
Stretch |
Mostly legs |
After you have handled this level comfortably, move on to level 2.
Level 2
The same rules apply, take it easy, make it slow and make the walking recovery comfortable. The novice may stay at this level for 3-4 weeks also, or until comfortable.
SESSION 1 - ABOUT 4KM |
Warm up |
500m easy walk |
Build up |
500m: 5 x 50m jogs with a 50m walk recovery |
Core |
2.1km: 8 x 200m jogs. 100m walk recovery after the first, 90m walk recovery after the 2nd, 80m after the 3rd etc. |
C'down |
500m+ easy walk |
Stretch |
Mostly legs |
.
SESSION 2 - ABOUT 4KM |
Warm up |
500m easy walk |
Build up |
500m: 5 x 50m jogs with a 50m walk recovery |
Core |
2.5km: 100m jog to a hill and 50m up, then powerwalk another 100m up then walk back (repeat 5 times) - or equivalent step challenge. |
C'down |
500m+ easy walk |
Stretch |
Mostly legs |
SESSION 3 - ABOUT 4KM |
Warm up |
500m easy walk |
Build up |
500m: 5 x 50m jogs with a 50m walk recovery |
Core |
2.1km: 500m jog, 200m walk, 400m jog, 200m walk, 300m jog, 200m walk, 100m jog. |
C'down |
500m+ easy walk |
Stretch |
Mostly legs |
After you have handled this level comfortably, move on to level 3.
Level 3
By now you should be getting a lot more comfortable and should be able to pick up the walking recovery a little. The recovery is still very important however, the idea is to get the best workout possible, but to do it as comfortably as you can. Again take it easy. The novice may stay at this level for 3-4 weeks or more, depending on ability. Again, if you find a level is tough, then stick on that level, don't try and go up.
SESSION 1 - ABOUT 4.5KM |
Warm up |
500m easy walk |
Build up |
800m - jogging 100m then walking 100m |
Core |
3km: 5 x 500m jogs. 100m walk recovery in between. |
C'down |
500m+ easy walk |
Stretch |
Mostly legs |
.
SESSION 2 - ABOUT 4.5KM |
Warm up |
500m easy walk |
Build up |
800m - jogging 100m then walking 100m |
Core |
Fartlek training for 2.5km. Walk comfortably then pick an object in the distance and jog to it. Start getting the feel of your capabilities. Throw in some light up hill jogs and some steps. Make sure the walk recovery is sufficient to recover or each effort. |
C'down |
500m+ easy walk |
Stretch |
Mostly legs |
SESSION 3 - ABOUT 5KM |
Warm up |
500m easy walk |
Build up |
800m - jogging 100m then walking 100m |
Core |
3.1km: 1km jog, 100m walk, 500m jog, 100m walk, 400m jog, 100m walk, 300m jog, 100m walk, 200m jog, 100 walk, 100m jog, walk 100m, 500m jog. |
C'down |
500m+ easy walk |
Stretch |
Mostly legs |
After you have handled this level comfortably, move on to level 4.
Level 4
This is the final level before going on to a sensible running routine. Being comfortable at this level should be a nice preparation for the 5km fun run program mentioned in our 'free services' link. Trainers could stay here for many weeks, making sure the running influence sinks into the body and becomes comfortable.
SESSION 1 - ABOUT 5KM |
Warm up |
500m easy walk |
Build up |
800m - jogging 100m then walking 100m |
Core |
3.8km: 3 x 1km jogs with a 400m walking recovery. See how long the 'k' efforts take. You will notice this is a common session used by elite athletes. When you go into a more advanced program it will be good to reflect on your times here. Feeling strong, aim to build your pace as you get fitter. |
C'down |
400m easy jog and 400m easy walk |
Stretch |
Mostly legs |
.
SESSION 2 - ABOUT 5KM+ |
Warm up |
500m easy walk |
Build up |
800m - jogging 100m then walking 100m |
Core |
3.5km: Fartlek training for 3.5km. Walk comfortably then pick an object in the distance and jog to it. Start getting the feel of your capabilities and pick some distant objects. Throw in some light up hill jogs and even some steps. Make sure the walk recovery is sufficient to recover or each effort. Feeling strong, gradually pick up the pace of your efforst (within reason). |
C'down |
500m+ easy walk |
Stretch |
Mostly legs |
SESSION 3 - ABOUT 6KM+ |
Warm up |
500m easy walk |
Build up |
800m - jogging 100m then walking 100m |
Core |
(1) 3.6km: Jog 1.6km, walk 400m, Jog 800m walk 400m, jog 400m. When comfortable build to next phase which will be (2) 4.3km: 2km jog, walk 400m, 1km jog, walk 400m, 500m jog. Then (3) 3km non stop jog. Then (4) a 4km non stop jog.
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C'down |
500m+ easy walk |
Stretch |
Mostly legs |
After you have handled this level comfortably, move on to a proper running program.
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