Training

Beginner's programme

Week 1

  • Monday: Rest
  • Tuesday: Run 30 seconds, walk 30 seconds. Repeat 20 times.
  • Wednesday: Rest
  • Thursday: Run one minute, walk one minute. Repeat 10 times.
  • Friday: Rest
  • Saturday: Rest
  • Sunday: Run two minutes, walk three minutes. Repeat five times.

Week 2

  • Monday: Rest
  • Tuesday: Run two minutes, walk two minutes. Repeat five times.
  • Wednesday: Rest
  • Thursday: Run three minutes, walk four minutes. Repeat four times.
  • Friday: Rest
  • Saturday: Rest
  • Sunday: Run three minutes, walk three minutes. Repeat four times.

Week 3

  • Monday: Rest
  • Tuesday: Run four minutes, walk four minutes. Repeat four times.
  • Wednesday: Rest
  • Thursday: Run five minutes, walk five minutes. Repeat four times.
  • Friday: Rest
  • Saturday: Rest
  • Sunday: Run five minutes, walk four minutes. Repeat four times.

Week 4

  • Monday: Rest
  • Tuesday: Run seven minutes, walk four minutes. Repeat three times.
  • Wednesday: Rest
  • Thursday: Run seven minutes, walk three minutes. Repeat three times.
  • Friday: Rest
  • Saturday: Rest
  • Sunday: Run seven minutes, walk two minutes. Repeat three times.

Week 5

  • Monday: Rest
  • Tuesday: Run nine minutes, walk two minutes. Repeat twice.
  • Wednesday: Rest
  • Thursday: Run 10 minutes, walk two minutes. Repeat twice.
  • Friday: Rest
  • Saturday: Rest
  • Sunday: Run 12 minutes, walk two minutes. Repeat twice.

Week 6

  • Monday: Rest
  • Tuesday: Run 12 minutes, walk two minutes. Repeat twice.
  • Wednesday: Rest
  • Thursday: Run 15 minutes, walk one minute. Repeat twice.
  • Friday: Rest
  • Saturday: Rest
  • Sunday: Run 30 minutes.