Eight Step Starter Programme

This is a programme for absolute beginners

If you are a real beginner then your training will include quite a lot of walking. Many beginners are surprised by how much walking they need to do. The walking builds up endurance while you get the running underway.

First you must get into some “habits” in order to achieve any running goals that you may have

  • Decide on how many times you can go out each week. Work out the days and times and then stick to it no matter what the weather does.
  • Begin each training session with a warm up. This can be built in for this beginner schedule but you should remember to include it in any running whether training or in competition.

In this programme you work through each Step. A Step may be one session or a number of sessions perhaps lasting a couple of weeks. This is all about making sure that you can cope with each Step before moving on to the next. You are laying good foundations.

As with all running programmes, you will find it easier if you find some one of roughly the same standard to train with. If you do have a friend who will train with you take care to do your own training alongside each other. Don’t be tempted to keep up or hang back.

Step One

Start by walking for 5 minutes
Then work through a stretching regime for 10 minutes
Walk for 5 minutes, jog for 1 minute, walk 5 minutes, jog 1 minute.
Session should take about 30 minutes total

Do this for each session until you can manage it with a fair degree of ease

Step Two

Start by walking for 5 minutes
Then work through a stretching regime for 10 minutes
Walk for 5 minutes, jog for 2 minutes, walk 5 minutes, jog 2 minutes.
Session should take about 30 minutes total

Do this for each session until you can manage it with a fair degree of ease

Step Three

Start by walking for 5 minutes
Then work through a stretching regime for 10 minutes
Walk for 5 minutes, jog for 3 minutes, walk 5 minutes, jog 3 minutes.
Session should take about 30 minutes total

Do this for each session until you can manage it with a fair degree of ease

Step Four

Start by walking for 5 minutes
Then work through a stretching regime for 10 minutes
Walk for 4 minutes, jog for 3 minutes, walk 4 minutes, jog 3 minutes.
Session should take about 35 minutes total

Do this for each session until you can manage it with a fair degree of ease

Step Five

Start by walking for 5 minutes
Then work through a stretching regime for 10 minutes
Walk for 4 minutes, jog for 4 minutes, walk 4 minutes, jog 4 minutes.
Session should take 40 minutes total

Do this for each session until you can manage it with a fair degree of ease

Step Six

Start by walking for 5 minutes
Then work through a stretching regime for 10 minutes
Walk for 3 minutes, jog for 5 minutes, walk 3 minutes, jog 5 minutes.
Session should take 40 minutes total

Do this for each session until you can manage it with a fair degree of ease

Step Seven

Start by walking for 5 minutes
Then work through a stretching regime for 10 minutes
Walk for 2 minutes, jog for 5 minutes, walk 2 minutes, jog 5 minutes.
Session should take 40 minutes total

Do this for each session until you can manage it with a fair degree of ease

Step Eight

Start by walking for 5 minutes
Then work through a stretching regime for 10 minutes
Walk for 1 minute, jog for 5 minutes, walk 1 minute, jog 5 minutes.
Session should take 40 minutes total

Do this for each session until you can manage it with a fair degree of ease

After this you will be ready to join up all your jogs into a continuous, steady jog for 5 – 10 minutes at a time. Some people find it quite easy to get into a continuous jogging state well before the 8 steps are completed – that’s fine. Other people will find that they will need to follow all 8 steps for several months before they can manage continuous jogging.

Whichever type you turn out to be doesn’t really matter – the end result will be the same. Just don’t worry about it, after all it matters to no one but yourself. Actually being out taking exercise will help to produce the future runner.

Once you can manage the eight step starter programme it will be time to move on to the 5 kms schedule

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