The below workout is for people who have very little running experience. It is a 3 day week programme and aimed for no more than a 10km race but ideally a 5km. The first jog is for 20 minutes. If you haven’t ran 20 minutes before start with 10 minutes and walk in between to build up to 20 minutes.
This programme is designed to slowly build up your running duration to 40 minutes ready for your first race and includes circuit training which is essential to build upper body strength. This should run up to one week before your race of which this last week should include one or two 25 minute jogs plus regular stretching.
% indicates how much effort. So 50% is half your effort. Run one mile as fast as you can which will be your 100% time, so just half this to know how fast you should be running at 50%. Check out our Top Beginners Events.
| Workout | Run | Circuits | Run |
|---|---|---|---|
| Wk 1 | 20 minute jog at 50% | Circuit Training 3 sets of 5 Press Ups, 5 Pull Ups, 5 Air Squats, 5 Burpees, 5 Squat Thrusts (burpee no jump), 20 second plank |
20 minute jog at 50% |
| Wk 2 | 25 minute jog at 50% | Circuit Training 200m sprint 10 reps of: One legged lunges, Pull Ups, Burpees, Press Ups, Bear Crawl, Sit Ups, Air Squats End with 200m backwards run |
25 minute jog at 50% |
| Wk 3 | 30 minute jog at 50% - Every 10 minutes sprint for 20 seconds | CrossFit Cindy Complete as many of these as you can in 15 minutes:5 pull-ups, 10 press-ups and 15 air squats (as fast as you can) |
30 minute jog at 50% |
| Wk 4 | 35 minute jog at 60% Circuits to finish Finish with 1 minute plank 15 Press Ups 30 Sit Ups |
Circuit Training Pull Ups To Failure 1 minutes Press Ups 30 secs Plank 1 Minute Sit Ups 25 Box Jumps |
40 minute jog at 60% |