Get Fit To Run

If you have not run more than 2 miles or 20 minutes before, or just want to improve on last year's time - follow this 5 week programme.

But first make sure you are wearing the correct footwear and clothing, even for training Always enjoy your runs. Try and find parkland or canal paths, or follow the Fun Run course, if possible.

Week 1 Walk/jog for up to 20 minutes 3 or 4 times at a comfortable pace, breathing easily - don't strain yourself

	Week 2	Week 3	Week 4	Week 5
Monday	Jog 20 mins	Jog 20 mins	Jog 20 mins	Jog 25 mins
Tuesday	Rest	Rest	Rest	Rest
Wednesday	Jog 25 mins	Fartlek 30 mins	Run 25 mins	Fartlek 30 mins
Thursday	Rest	Rest	Rest	Rest
Friday	Jog 20 mins	Easy Run 25 mins	Fartlek 25 mins	Steady Run 20mins
Saturday	Rest	Rest	Rest	Rest
Sunday	Jog 30 mins	Jog/Run 30/35 mins	Jog 45 mins	It’s Fun Run Day!

Fartlek is a Swedish word meaning speed play. This involves running, walking & jogging various speeds for short distances i.e. an interval training session

Jog is running at a slow comfortable pace

Easy Run is at a pace slightly faster than a Jog

Steady Run is running at a pace where you work hard and push yourself a little so that you get slightly out of breath and thus breath harder

If you wish to gain further advice regarding running schedules, shoes & clothing visit the Birmingham Runner

Familiarise yourself with the course. See how you get on up the Longdon Road hill!

Get Fit To Run

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