Here’s a short guide on how to get up and running.  To get up and running 5k it’s a good idea to use a run walk programme to get your body and mind used to running. 

Ideally you will be comfortable walking 30 minutes 3 times a week before you start trying to get up and running with a programme like this.

Warm up and cool down and stretching is important, as is building up the amount of time you spend running and eventually reducing the amount of time you spend walking.

Before you know it you’ll be able to run 5k with ease!

YOUR RUNS WILL CONSIST OF 3 SECTIONS

1. 5 minute warm up
2. (Run : Walk for X minutes) repeated a certain amount of times
     ie: (Run 1 min: Walk 1 min) x 10 or (Run 2 mins: Walk 2 mins) x 8
3. 5 minute cool down and stretching

WARM UP

5 minutes
30 seconds : 30 seconds

Walk : Slow Jog
Slow Jog : Butt Kicks
Slow Jog : High Kneees
Slow Jog : Side Steps (left)
Slow Jog : Side Steps (right)

6 WEEK RUN WALK PLAN (3 RUNS PER WEEK)

Wk1:  (1R:1W) x 10,  (1R:1W) x 10, (2R:2W) x 8
Wk2:  (3R:3W) x 4,  (3R:3W) x 4, (5R:3W) x 3
Wk3:  (7R:2W) x 3,  (7R:2W) x 3, (8R:2W) x 3
Wk4:  (10R:2W) x 2 + 5,  (10R:2W) x 2 + 5, (9R:1W) x 3
Wk5:  (12R:2W) x 2 + 5,  (12R:2W) x 2 + 5, 20R:5W:10R
Wk6:  (15R:1W) x 2,  (10R:1W) x 3, 5k!

COOL DOWN

5 minute slow jog/walk

Stretching

• Calves

• Hamstrings

• Quads
• IT Band Sit
• Shoulders Across
• Neck & Back (standing up) 
• Shoulders Up
• Torso Twist
• Chest Opener

For more information about how to get up and running see here:

Beginners/
How to start running…
Top 10 Long Run Tips
Top 10 Beginner Running Tips
Avoiding Delayed Onset Muscle Soreness
Getting back into shape after having a baby!