Run for 30mins in 8 weeks

So you've decided to run a 5km?

If you're fairly new to running here's a good plan to follow.

Following a plan means you stay motivated, reduce risk of injury and can see your progressions.

Here's a sample programme for 8 weeks which I use with clients who can jog for about 15 minutes. By the end of 8 weeks with this progressive programme you should be able to run continuously for 30 minutes!

Happy running!

Week 1:
Monday: Jog 15 mins, brisk walk 2 min, Jog 5 mins.
Wednesday: Jog 15 mins, brisk walk 2 min, Jog 5 mins.
Friday: Jog 15 mins, brisk walk 2 min, Jog 5 mins.

Week 2:
Monday: Jog 18min, walk 1 min, jog 5 mins
Wednesday Jog 18min, walk 1 min, jog 5 mins
Friday Jog 18min, walk 1 min, jog 5 mins

Week 3:
Monday: Jog 20 min, walk 1 min, jog 5 mins
Wednesday: Jog 20 min, walk 1 min, jog 5 mins
Friday: Jog 20 min, walk 1 min, jog 5 mins

Week 4:
Monday: Jog 22 mins, walk 1 mins, jog 5 mins
Wednesday: Jog 22 mins, walk 1 mins, jog 5 mins
Friday: Jog 22 mins, walk 1 mins, jog 5 mins

Week 5:
Monday: Jog 24 min, walk 1 mins, Jog 5 mins
Wednesday: Jog 24 min, walk 1 mins, Jog 5 mins
Friday: Jog 24 min, walk 1 mins, Jog 5 mins

Week 6
Monday: Jog 26 min, walk 1 min, Jog 5 mins
Wednesday: Jog 26 min, walk 1 min, Jog 5 mins
Friday: Jog 26 min, walk 1 min, Jog 5 mins

Week 7
Monday: Jog 28 min, walk 1 min, Jog 5 mins
Wednesday: Jog 28 min, walk 1 min, Jog 5 mins
Friday: Jog 28 min, walk 1 min, Jog 5 mins

Week 8
Monday: Jog 30 min, walk 1 min, Jog 5 mins
Wednesday: Jog 30 min, walk 1 min, Jog 5 mins
Friday: Jog 30 min, walk 1 min, Jog 5 mins

Remember to always warm-up first with dynamic mobility stretches and light brisk walking or jogging and cool down and perform static stretches for all muscles of the leg and bottom.

I strongly recommend that you consult your doctor and get medical approval before beginning any fitness and / or exercise programme. This information, instruction or advice obtained from Vicky Warr or Beez Kneez is not intended as a substitute for your doctor's advice or treatment and you use it at your own risk. Vicky Warr and Beez Kneez does not take responsibility or liability from injury arising from your participation in any exercise program designed by Vicky Warr or Beez Kneez on your behalf.

Running, a goal and a plan - why?

Running is one of the best ways to increase your cardio-vascular fitness and lose some fat. It's also great to get outdoors - the daylight releases hormones called 'endorphins' which are known as 'happy' hormones. They lift your spirits!

As with taking up any fitness regime, it's essential to follow a plan. Failing to plan means planning to fail. Without a plan you lose interest, and are unalbe to track your progressions. this results in becoming demotivated and giving up.

In addition to your plan, you need a goal. With running it could be a 5km, 10km, half marathon or even a marathon. An event such as this, whether it's a charity run or a more serious for the competitive more advanced runner means you have something to run for - a journey with a destination! This means you are not just training for training's sake and brings a whole new meaning to stepping out of the door (or even getting out of the door) when the weather is not so good or you don't feel like running.

I've done the 'Race for Life' for breast cancer 5 times and it is great - the atmosphere is very encouraging and there are women at all levels running, jogging or walking the 5km, 3 mile race. I've also trained over 50 clients for running events over the last 5 years, with several competing and completing a marathon for their first time. One client has even gone on to coaching young athletes at her school.

So:

• Choose your running goal
• Devise a plan
• Take action!

Wishing you every success.

PS. If you are participating in an event, please let me know you fitness or runing tips to help others!