Last week, I talked about how to lose weight for summer and this week, because it’s not always about weight-loss, I am talking about how to get fit for summer and in particular how you can go from a non-runner to running your first 5K this summer.
It’s important to realise that running is just one of many exercises you can start. If you don’t want to run then don’t feel you have to just because it’s a good calorie burner or because your friends are starting or because you used to run. You could start swimming, cycling or mini trampoline Bounce instead for a total body workout that is kinder on the joints than running and still gets the same fantastic results.
When you start any new exercise programme you need to start steadily and build up gradually. Start with walking/jogging intervals and aim to walk/jog 3 times per week for your beginner programme, with a recovery day in between.
Follow this plan for a simple way of getting started and I’ll update you again in 6 weeks time! Feel free to ask me any questions if you are going to start following my training plan and check with your doctor or a physio first if you have any injuries or illnesses.
Week 1 – 30 minute walk including 10x 10-30 second jog intervals
Week 2 – 30 minute walk including 10x 20-30 second jog intervals
Week 3 – 30 minute walk including 10x 30-45 second jog intervals
Week 4 – 30 minute walk including 10x 45-60 second jog intervals
Week 5 – 30 minute walk including 10x 60-90 second jog intervals
Week 6 – 30 minute walk including 10x 90 second jog intervals