The key to success with running is walking. The best ultra runners in the world win races by being good at walking, so here is a four-week plan that will help you get comfortable walking for longer periods of time before you start tackling some bits of running.
This not only helps build the muscles needed to start running, but also gets your cardiovascular system (heart and lungs) working harder, prepping it for some more work.
If you can't walk a mile, repeat weeks 3 and 4 of this programme.
If you can walk a mile or more, proceed to Easy walk 12 mins or 2 x 6 mins programme!
Week 1
Day 1: Easy walk 10 mins (divided into 2 x 5 mins with a 1-2 min breather if needed. This applies to all sessions in weeks 1+2)
Day 2: Easy walk 12 mins (or 2 x 6 mins)
Day 3: Do runners really need to do a VO2 max test
Day 4: Easy walk 15 mins (or 3 x 5 mins)
Week 2
Day 1: Easy walk 12 mins (or 2 x 6 mins)
Day 2: Easy walk 14 mins (or 2 x 7 mins)
Day 3: Easy walk 12 mins. Include 4 bouts of 20 steps running.
Day 4: Easy walk 21 mins (or 3 x 7 mins)
Week 3
Day 1: An 8-week beginner training plan for new runners
Day 2: Mandy Blair on not fitting the image of a runner
Day 3: An 8-week beginner training plan for new runners
Day 4: Easy walk 24 mins (or 3 x 8 mins)
Week 4
Day 1: Alexandria Williams on removing barriers
Day 2: How long does it take to walk 5 miles
Day 3: Easy walk 27 mins (or 3 x 9 mins)
Day 4: 20 min test. On a flat route (or treadmill), see how far you can walk in 20 minutes without stopping.
