35 minute timer start now1/23/2024 It includes some hills and loosely structured speedwork (fartleks) to build that strength. This plan will help you develop the endurance you need to run a 10K, and build the strength to race a 5K. You’ve run a non-stop 5K, now you want to run further. If you find the plan is moving too quickly for you and want to dial it back, you can repeat any week for as long as you like, until you feel ready to push on. Room to manoeuvre: If you find yourself ready for a bit more of a challenge, you can pick up the pace: On any given day, work out for the same amount of time, but gradually build to a run/walk ratio of 4:2 minutes, then 6:3 minutes. In the first two weeks, you’ll exercise for roughly 30 minutes, five days per week. Goal workout: One hour with run/walk ratio of 2:1Īre you ready? This plan is for the already active, including Stage 1 finishers. A 7-week run-walk plan for beginner runners: At the end of this seven-week plan, you’ll be able to complete 175 minutes of exercise per week, running for approximately twice as long as you walk. And here’s the good news: because you’ll be moving faster, you’ll cover longer distances without adding workout time to your schedule. You can do that via an app, or using good old fashioned paper and pen or a diary. That might be running with friends, or going to a parkrun - and track your miles so you can see your progress. That can be something you eat or simply something you love doing.īuild a support system: Equip your routine with things that will make you feel good. ‘You have to teach the brain through experience,’ says Duhigg. Reward yourself: Treat yourself to something you enjoy straight after you exercise, so your brain associates exercise with an immediate reward. ‘You’re creating neural pathways that make the activity a habit.’ ‘The cues have to be consistent,’ says Duhigg. Keep it regular: Run at the same time of day and listen to the same pre-workout music. Write down your cues and rewards, and post your plan somewhere you can see it. Make a plan: Duhigg explains that every habit is made up of a group of cues (time, place, music, other people) a reward (massage, smoothie, chocolate) and a routine (the workout itself). ‘Once it’s a habit, exercise feels easier and doesn’t take as much willpower when you don’t feel like it,’ says Charles Duhigg, author of The Power of Habit. We've developed a five-part programme with expert coach Sam Murphy to help you take your first steps and move towards your first race, whatever your goal might be. That will help you to stay motivated, and to track - and receive - a real sense of the progress you are making. But whatever you follow, it needs to be the right plan for you, and for whatever your goals might be. ‘If you go further or faster than you’re ready for, your body can’t adapt quickly enough and you’ll get injured.’įollowing a sensible plan is really important. ‘You have to start where you are, not where you think you should be,’ says running coach and exercise physiologist Janet Hamilton. That's nothing to worry about - it's simply your body getting used to this new work you are asking it to do. Your body will need time to adapt, and initially you may have all sorts of new aches and pains the day after your runs. However, do start gently, and be kind to yourself. Running really can be for everyone, and brings so many positive benefits to your health - physical and mental - that it really can transform your life. But if you build a running routine in your life, you'll soon find yourself lost without it. Just the idea can be very daunting, especially if you've always thought that running is just not for you. The hardest step you'll take in your running journey is the first one, out of the front door.
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