Get fit to run

Here are several ways you may like to improve your ability ahead of this year’s Fun Run

9 week Couch to 5k programme

Download an app from the BBC

5 week Couch to 5k programme

If you have not run more than 2 miles or 20 minutes before, and want to do your own thing – why not 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

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

Here is some more detailed advice on how to get fit to run our Fun Run from local resident, GP and previous Knowle Fun Run trophy winner Dr Monica Green. We hope you will find it useful, or if you are a real beginner try this

Why not join a club?

K&D runningclublogo

Knowle & Dorridge Running club has over 200 members  and prides itself on catering for a wide range of abilities. Their main club night is at 19:30 every Wednesday, but they have sessions throughout the week, full details from their website or email

They are delighted to offer a prize of a free year’s membership to the 1st male & female local (B93), not already a club member at this year’s fun run.


Just started running? parkrun is a family friendly, FREE (not for profit), weekly, timed 5km run/walk/jog open to all ages and abilities. Our events take place every Saturday at 9 a.m. in Brueton Park, Solihull, and 21 other locations within parkrun’s West Midlands region.

parkrun is a great way to get into running and is ideal Knowle Fun Run preparation for both the novice and seasoned athlete. Taking part is easy – just register in advance at parkrun before your first ever parkrun. Then just set your alarm for Saturday morning and get yourself there!

With 22 parkruns in their West Midlands region alone, there is bound to be one near you.


Kids Run Free is a charity that organise free, fun regular events in parks around the UK. These events are open to all children under 16 and are tailored to suit each age group. So, whether your child is a budding Olympic athlete or is just finding their running legs, there’s something to suit.

Bentley Heath Park, Widney Road, Solihull, B93 9BH; Olton Jubilee Park; and Kings Heath Park. 9.00am – arrive 8.45am for warm-ups.

The charity also organises Marathon Kids, an exciting programme that gives primary school children the opportunity to run or walk the distance of up to four marathons throughout the school year. The programme emphasises personal achievement. It aims to inspire and empower children of all fitness levels to set and achieve goals. Running is free, full of health benefits, and requires little to no equipment. And running a marathon is recognised by all as a huge achievement. The Marathon Kids programme takes this remarkable achievement and breaks it down in a way that encourages children of any fitness ability to set and reach personal goals.

For more information and to get involved please visit


Or why not try the internet to find yourself a local Jogging Buddy?


‘Solihull Active’ More Active, More Often – For all the information on sport and physical opportunities available to you in Solihull, visit