We often get people asking how far or how long they should be able to run before coming to a beginners night run. We recommend that you should be able to run for about 35 minutes or about 3 and a half miles without stopping. We've put together this mini-training programme to get a non-runner to the required standard. Our Beginner co-ordinators have used this many times in the past and it works (as long as you do the sessions!). This programme takes non-runners and, in 10 weeks, gets them to the point where they can run 3.5 miles without stopping. Before you start the schedule, get your legs ready with 8 days of brisj walking: Walk for 20 minutes a day for the first 4 days, then increase to 30 minutes a day for 4 more days. Now you are ready to begin with Week 1. Each week of the programme do your run/walk work-outs on Monday, Wednesday, Friday and Saturday. Take a rest day on Tuesday, Thursday and Sunday. Week 1 Run 2 minutes, walk 4 minutes. Repeat 5 times. Week 2 Run 3 minutes, walk 3 minutes. Repeat 5 times. Week 3 Run 5 minutes, walk 2.5 minutes. Repeat 4 times. Week 4 Run 7 minutes, walk 3 minutes. Repeat 3 times. Week 5 Run 8 minutes, walk 2 minutes. Repeat 3 times. Week 6 Run 9 minutes, walk 2 minutes. Repeat twice, then run 8 minutes. Week 7 Run 9 minutes, walk 1 minute. Repeat 3 times. Week 8 Run 13 minutes, walk 2 minutes. Repeat twice. Week 9 Run 14 minutes, walk 1 minute. Repeat twice. (If week 9 left you feeling particularly tired, repeat this week of training before moving on to week 10). Week 10 Run 30 minutes. - Well done, you're a runner! now come along to a Monday night beginners sesssion.
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