If you are brand new to running or returning after a long absense, it may seem like a daunting prospect to get going, an almost impossible thing to do when starting from scratch, especially if you don't feel like a runner or see yourself as one, but the very simple fact is that by getting out and moving your body, however far or fast, that's running.
Below is a six week training plan that involves some brisk walking and short burst of jogging/running at whatever pace feels comfy, aiming to get you running for a mile non-stop by the end.
Week 1
Day 1: Brisk walk 5 mins then alternate 30 secs jog with 90 secs brisk walk 10 times. 5 mins easy walk
Day 2: Optional easy walk 20 mins
Day 3: Brisk walk 5 mins then alternate 30 secs jog with 90 secs brisk walk 10 times. 5 mins easy walk
Day 4: Brisk walk 5 mins then alternate 60 secs jog with 90 secs brisk walk 8 times. 5 mins easy walk
Week 2
Day 1: Brisk walk 5 mins then alternate 60 secs jog with 90 secs brisk walk 8 times. 5 mins easy walk
Day 2: Optional easy walk 25 mins
Day 3: Brisk walk 5 mins then alternate 60 secs jog with 60 secs brisk walk 10 times. easy walk 5 mins
Day 4: Brisk walk 5 mins then alternate 60 secs jog with 60 secs brisk walk 10 times. easy walk 5 mins
Week 3
Day 1: Brisk walk 5 mins then alternate 90 secs jog with 60 secs brisk walk 8 times. Easy walk 5 mins
Day 2: Optional easy walk 30 mins
Day 3: Brisk walk 5 mins then alternate 90 secs jog with 60 secs brisk walk 8 times. Easy walk 5 mins
Day 4: Brisk walk 5 mins then alternate 2 mins jog with 60 secs walk 4 times. Then jog for 3 minutes, walk for 90 seconds. Then repeat the 4 sets of 2 mins jog, 60 secs walk.
Week 4
Day 1: Brisk walk 5 mins then alternate 2 mins jog with 60 second walk x 8. 5 mins easy walk.
Day 2: Optional easy walk 30 mins
Day 3: Brisk walk 5 mins then alternate 2 mins jog with 60 second walk x 8. 5 mins easy walk.
Day 4: Brisk walk 5 mins then alternate 3 mins jog with 60 secs walk 4 times. Then jog for 5 minutes, walk for 2 minutes x 2 . Finish with 5 mins easy walk
Week 5
Day 1: Brisk walk 5 mins then run for 5 minutes walk for 2 minutes x 3. 5 mins easy walk
Day 2: Optional brisk walk 20 mins
Day 3: Brisk walk 5 mins then run for 5 minutes walk for 2 minutes x 3.5 mins easy walk
Day 4: Brisk walk 5 mins then alternate 4 mins jog with 60 secs walk 3 times. Then jog for 10 minutes. Finish with 5 mins easy walk
Week 6
Day 1: Brisk walk 5 mins then run for 6 mins walk for 1 minute x 3. Five mins easy.
Day 2: Optional brisk walk 20 mins
Day 3: Brisk walk 5 mins then run for 6 mins walk for 1 minute x 3. Five mins easy.
Day 4: Brisk walk 5 mins. Then time yourself jogging one mile. Finish with 5 mins easy walk.
What next?
Note the time it took to run your first mile. Keep exercising three/four times a week, building duration by a couple of minutes each time. Work at a comfortable effort, mixing jogging and walking as you need to. Every four weeks, time yourself on the same route to see your progress.
