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A Beginner's Training Programme

• Don't run before you can walk
• Starting to run
• Warming up and cooling down
• 'I really don't feel like it today'
• A 6-week Programme

Don't run before you can walk

If you are new to running you will need to have a basic level of fitness before embarking upon any programme. Make sure you are able to walk briskly for at least 15 minutes three times a week. You could find a short route around the place where you live, or if you prefer the country why not drive to spot, park up and walk there. If fitting walking in around work is a problem, why not park half a mile away from where you normally park, and walk there and back.

Starting to run

Don't make the mistake of running too fast! When you start to run it should be at a very gentle pace. You should be able to hold a conversation at the same time as running and not be constantly panting for breath. If you do you are going too fast.

Warming up and cooling down

ALWAYS walk for at least 5 minutes to warm up before you run. On cold days you will need to walk for longer to get your muscles warmed up. On warm days you may not need as long. At the end of your session walk for a few minutes to cool down, then do some gentle stretching, particularly on your leg muscles. This will not only help to prevent injury but stretching also helps to tone up your muscles.

'I really don't feel like it today'

Everybody gets their off days, and while it is definitely not good to run if you feel ill, try to go out even when feeling negative. Often the best runs can happen when you least feel like going and can leave you in a much more positive frame of mind.

A 6-week Programme

From beginner to running around 3 miles/5k in 6 weeks.
Why not use this programme in the build up to running one of the Cancer Research 5k Race for Life races?

• Make sure you warm up before you start and cool down after each session.
• Have one or two days of rest in between each session.

If you plan to do the 5k race in week 6, make sure you run less in the week leading up to it by missing a session and/or reducing the amount of running time so that you are fresh for the race.

Don't worry about missing the occasional one or two sessions in your programme - an occasional day off will not affect your fitness or overall result.

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