City Runs

From Nothing - Absolute Beginners Training Schedule

This programme assumes you are wanting to run for the very first time. All you need is a pair of comfortable running shoes, a couple of pairs of comfortable socks and some easy to wear casual clothes eg long / short sleeved tee or polo shirt and shorts or long track trousers.

The Golden Rule is: be patient, don’t run or walk on consecutive days & don’t exercise if you have a cold or a cough. Eat & drink sensibly but don’t eat for at least 2 hours before exercising.

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1   15 min - walk/jog   15 min - walk/jog   15 min - walk/jog  
2   20 min - walk/jog   20 min - walk/jog   20 min - walk/jog  
3   25 min - walk/jog   25 min - walk/jog   25 min - walk/jog  
4   15 min - steady jog   15 min - walk/jog   15 min - easy jog  
5   20 min - steady jog   20 min - walk/jog   20 min - steady jog  
6   20 min - steady jog   15 min - brisk run   20 min - steady jog  
7   20 min - steady jog   20 min - brisk run   20 min - steady jog  
8   25 min - steady jog   20 min - easy jog   25 min - steady jog  
9   30 min - steady run, some hills   20 min - brisk run   30 min - steady run, some hills  
10   35 min - steady run, some hills   20 min - brisk run   30 min - steady run, some hills  
11   40 min - steady run, some hills   25 min - brisk run   30 min - steady run, some hills  
12   45 min - steady run, some hills   30 min - brisk run   30 min - steady run, some hills  

At the end of this training period you will have a good knowledge of your running body and be much fitter & happier.