Running Programme

WARM-UP / WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6

This is a six-week, twice a week programme to develop you aerobic capacity. 

The first and final session will be tests. Put your best effort into both. Stick to it and you shall see an impressive change in what you can achieve.

You have no set days of the week in order to complete the sessions. Work them around your workouts and social life, just don’t do them back-to-back on following days. Give your self time to recover!

Breathing

Apart from the pure movement of the body when running (which can take time to retrain as the muscles of the body have been switched off by our lifestyle), we have breathing. When you start the programme you are looking to get into a steady breathing rhythm that’s in time with your stride. Keeping this rhythm enables the body to feel relaxed and become more efficient. 

Before you start the first session go for a two or three minute jog and start to breath every fourth, fifth or sixth stride. Stick to the one that allows you to settle into a relaxed rhythm and test it by increasing your pace while maintaining the breathing and stride rhythm. You should still get out of breath and work hard, however you should feel a mental comfort in the rhythm.

At all costs resist breaking this rhythm. Consistency is the key.

Warming-up

A good running session always starts with getting the body ready in the right way.

Watch the video a few times, and keep returning to it, and complete it each time to start a session. It will soon become very natural and you will no longer to refer back to it.

Although just the warm-up, ensure that you put effort into each of the movements to mobilise every joint and muscle ready for the run. Avoid missing anything out, this is a warm-up created by one of the best in the world and each part of it is has a reason.