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Training plan for beginners
 

Here you go, your 12 week training plan.  If you stick to the plan, it will take you from wherever you are now – whether that’s a couch potato or a regular gym goer – into a fully-fledged runner.

Remember, if you feel the plan is too much, just slow down or repeat the previous session; of course you can also speed up if you feel confident, but listen to your body and don’t ignore aches and pains.  You may find it easier to decide at the start of each week which days you’ll run. If you can, arrange to walk or jog with a friend – it’s more fun and you’re more likely to keep with the schedule.
 
  Session 1 Session 2 Session 3
Week 1 Walk 20mins Walk 20mins Walk 25mins
Week 2 Walk 20mins Walk 10mins, jog 3mins, walk 10mins Walk 10mins, jog 4mins, walk 10mins
Week 3 Walk 25mins Walk 8mins, jog 4mins - x2 Walk 8mins, jog 4mins - x2
Week 4 Walk 10mins, jog 3mins, walk 10mins Walk 6mins, jog 3mins - x3 Walk 8mins, jog 5mins - x2
Week 5 Walk 10mins, jog 7mins, walk 10mins Walk 6mins, jog 4mins - x3 Walk 8mins, jog 5mins - x2
Week 6 Walk 10mins, jog 10mins, walk 10mins Walk 5mins, jog 5mins - x3 Walk 6mins, jog 4mins - x3
Week 7 Walk 10mins, jog 12mins, walk 10mins Walk 4mins, jog 7mins - x3 Walk 6mins, jog 6mins - x3
Week 8 Walk 10mins, jog 15mins, walk 10mins Walk 4mins, jog 8mins - x3 Walk 6mins, jog 6mins - x4
Week 9 Walk 10mins, jog 20mins, walk 10mins Walk 3mins, jog 9mins - x3 Walk 6mins, jog 7mins - x4
Week 10 Walk 10mins, jog 25mins, walk 10mins Walk 2mins, jog 10mins - x3 Walk 2mins, jog 10mins - x3; walk 2mins, jog 5mins
Week 11 Walk 10mins, jog 30mins, walk 10mins Jog 10mins, walk 2mins - x3; walk 1, jog 5mins Walk 2mins, jog 10mins - x4
Week 12 Walk 10mins, jog 30mins, walk 10mins Jog 10mins, walk 2mins - x3; walk 1, jog 5mins

RUN ARMAGH