Corsham Running Club Website
GET YOU STARTED RUNNING SCHEDULE – AIMED AT THE FOSMS 5 MILE ROAD RACE AND FUN RUNS, SUNDAY 8TH JUNE 2008 AT CHIPPENHAM RUGBY CLUB
The aim of this schedule is to bring the complete beginner up to 30 minutes continuous running in 10 weeks, this can then be built up to 45-50 mins running to enable them to run between 4 and 5 miles. This should enable completion of the FOSMs 5 or one of the fun runs depending on progress. It's based on doing 3 sessions per week usually with one day rest in between. Before you start the programme ensure that you open a diary to record progress and:
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§ Are medically fit to do so |
§ Are not running alone in secluded or poorly lit areas |
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§ Wear loose clothing that will not restrict or chaff |
§ Include the kids where possible for example get them out on their bikes, alternatively enjoy the peace and quiet |
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§ Are wearing high visibility kit |
§ Always tell someone you are going out running and where you plan to go |
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§ Carry some form of Identification |
§ Have a decent pair of running shoes to wear and for women a good sports bra is essential |
**If you struggle on a particular week repeat that week before progressing to the next one, if you experience an injury seek medical advice before continuing.**
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Week |
Sessions |
Walk/Run Time (Repeat 6 times for 30 min work out) |
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1 |
1, 2, 3 |
Walk briskly for 4minutes and 30seconds then run for 30 seconds, repeat 6 times |
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2 |
4, 5, 6 |
4min/1min |
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3 |
7, 8, 9 |
3min30sec/1min 30 sec |
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4 |
10,11,12 |
3mins/2mins |
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5 |
13,14,15 |
2min 30 sec/2min 30sec |
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6 |
16,17,18 |
2min/3min You are now running for longer than you are walking well done. Keep up the good work!! |
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7 |
19,20,21 |
1min30sec/3min30sec |
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8 |
22,23,24 |
1min/4min |
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9 |
25,26,27 |
30 sec/4min 30sec |
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10 |
28,29,30 |
30 min running - WELL DONE you have achieved your goal!!! Keep building on this by 5 mins per week until you can run for 45 to 50 mins |