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.