Running does not need to be painful and time consuming, and no matter what level of fitness you are, this training programme will help you get fit, improve your running speed and technique and not eat into your leisure time. If you are interested in this article, you can also read here about runing exercise.

It is a six-week programme, and all you will need is your running gear and between 20-30 minutes three times a week. Fit your training in before breakfast, during your lunchtime or after work. The sessions are designed so that you can decide how much effort you want to put in – but as a guideline, effort level 1 (EL1) should be very easy, so that you can hold a full conversation while moving; effort level 2 (EL2) should mean that you can talk, but only in short sentences, while effort level three (EL3) leaves you working quite hard and only able to give ‘yes’ or ‘no’ answers in conversation!

The sessions do not need to follow in sequence; for example, if you want to do session 2 on your first day, then that is fine, just swap the sessions around. And if you feel that you are progressing too quickly for your own comfort, then feel free to repeat a week. The most important thing is that you enjoy the experience and feel good afterwards.

RELATED: RECOMMENDED PLANS FOR YOU

Week One
Session 1
5 minute warm up – walking or very light jogging (effort level (EL) 1)
2k (or 14 minute jog) – (EL 2)
5 minute cool down walk (EL1)

Session 2
5 minute warm up – walking or very light jogging (EL1)
5 minute jog – (EL2)
3 minute run – (EL3)
5 minute jog (EL2)
2 minute run (EL3)
5 minute jog (EL2)
1 minute run (EL3)
Walk recovery (EL1)

Session 3
5 minute warm up walk (EL1)
20 minute steady run (EL2)

Week Two

Session 1
Continuous run with pace change.
5 minutes at EL1
4 minutes at EL2
3 minutes at EL3
2 minutes at EL1
Repeat this sequence.

Session 2
5 minutes warm up (EL2)
3 x 30 seconds at EL3 with 30 seconds rest between each burst of speed
5 minutes of jogging at EL2
3 x 30 seconds at EL3
5 minutes of jogging at EL2

Session 3
Warm up jog for 1k. EL1
Run for 10 minutes at EL2
Run for 5 minutes at EL3
Cool down jog for 1k

Week Three

Session 1
Warm up jog for 5 minutes (EL1)
Steady run 3k (EL2)
5 minute walk recovery (EL1)

Session 2
Warm up jog for 5 minutes (EL1)
1k at EL3
3 minute jog/walk recovery (EL1)
1k at EL3
3 minute recovery
1k at EL3
5 minute recovery (EL1)

Session 3
4k run starting at EL1, and upping the tempo to EL2 when you are ready.
5 minute walk recovery

Week Four

Session 1
5 minute warm up jog (EL1)
2k at EL3
1k at EL2
1k at EL1

Session 2
Warm up jog for 1k. (EL1)
4 minutes at EL3
1 minute jog at EL1
3 minutes at EL3
1 minute at EL1
2 minutes at EL3
1 minute at EL1
1 minute at EL3
1 minute at EL1
8 minutes at EL2, dropping to EL1 for last two minutes

Session 3
4k steady run. Mixing it up between ELs 2 and 3

Week Five

Session 1
5 minute warm up jog EL1
5 x 100m with walk back recovery, EL3
4 x 150m with walk back recovery, EL3
3 x 200m with walk back recovery, EL3
2 x 300 metres with walk back recovery, EL3
10 minute walking recovery EL1

Session 2
5 minutes walking/jogging EL1
3k steady run. EL3
5 minutes walking EL1

Session 3
5 minute warm up jog
1k EL2
1kEL3
1k EL2
1k EL3
10 minute recovery

Week 6

Session 1
5 minute warm up jog EL1
10 minutes steady run EL2
10 minutes steady run EL3
5 minutes jog EL1

Session 2
5 minute warm up jog EL1
6 x 400 metres at EL3 with 30 second recovery
1k steady paced jog

Session 3
5k steady run at EL3

End notes
It is important that you avoid running on consecutive days. The continuous pounding on either roads or the treadmill can cause long-term injury problems, similar to a repetitive strain injury. To avoid injury through repetitive action, running activities should be interspersed with other, complementary endurance activities, such as swimming, cycling or using a cross trainer.

You can also vary the terrain on which your training takes place. If you normally run on the road, try to find a route that follows grassy tracks or gravel paths. Treadmill running can get monotonous so break it up with runs in the outdoors, weather and light permitting.

It is also important to ensure you include exercises to develop upper body strength, core stability and flexibility. You can do this by regularly using weights, doing exercises that utilise bodyweight, such as push ups, or by taking up an activity such as climbing or circuit training.

 

(image:ashlidanielle)

WatchFit Experts change lives!

And they can do the same for you.

Expert:

Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!

Expert:

Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans