This plan is for those who want to begin running and already have a base of fitness, ideally from other sports that include some form of running. It starts off gently but involves a steady progression over three weeks, after which you should be able to progress from the run/walk strategy to doing complete runs, and somewhere around the 4th or 5th week you will be ready to run 5k.
The run/walk strategy used means you can maintain the amount of time running, but the walking breaks mean there is less stress on the body. You can follow this plan exactly, or you can adapt it based on your own level, and how you feel – however if you are not already used to running, be aware that your body’s capacity to run is likely to be lower than you think, even if you are already fit.
Click the image below to access your Advanced Introductory Running Plan