From Zero to 13.1 miles - beginner runner plan

If you are attempting to do ALL 5 or more than 1 half then after Week 6 you need to start doing back-to-back runs on two consecutive days. i.e. Saturday and Sunday. Get your body used to running on consecutive days.

Week 1:

  • 15-20 minute slow jog
  • Boot Camp or equivalent (i.e. circuits, spin, body pump, swim, tennis, bike)
  • 15-20 minute slow jog
  • 15 minute slow jog
  • Join in with Tuesday night interval running (6:15pm, optional. Email Leila)

Week 2:

  • 25 minute slow run
  • Boot Camp or equivalent (i.e. circuits, spin, body pump, swim, tennis, bike)
  • 20 minute slow run
  • 25 minute slow run
  • Join in with Tuesday night interval running (6:15pm, optional. Email Leila)

Week 3:

  • 30-35 minute slow run
  • Boot Camp or equivalent (i.e. circuits, spin, body pump, swim, tennis, bike)
  • 20 minute slow run
  • 15 minute slow run
  • Join in with Tuesday night interval running (6:15pm, optional. Email Leila)

Week 4:

  • 35-40 minute slow run
  • Boot Camp or equivalent (i.e. circuits, spin, body pump, swim, tennis, bike)
  • 25 minute slow run including 5 x 1minute at faster pace (keep running and get breath back before next 1 minute fast)
  • 20 minute slow run
  • Join in with Tuesday night interval running (6:15pm, optional. Email Leila)

Week 5:

  • 40-45 minute slow run
  • Boot Camp or equivalent (i.e. circuits, spin, body pump, swim, tennis, bike)
  • 20 minute slow run
  • 20 minute run at a little faster pace (track how far you go in 20minutes compared to other 20minute slow runs)
  • Join in with Tuesday night interval running (6:15pm, optional. Email Leila)

Week 6:

  • 45-50 minute slow run
  • Boot Camp or equivalent (i.e. circuits, spin, body pump, swim, tennis, bike)
  • 30 minute slow run
  • 25 minute run at a faster pace (track how far you go)
  • Join in with Tuesday night interval running (6:15pm, optional. Email Leila)

Week 7:

  • 50-55 minute slow run
  • 20 minute harder pace run
  • Boot Camp or equivalent (i.e. circuits, spin, body pump, swim, tennis, bike)
  • 30 minute run including 5 x 2minute at a harder pace
  • Join in with Tuesday night interval running (6:15pm, optional. Email Leila)

Week 8:

  • 1 hour slow run
  • Boot Camp or equivalent (i.e. circuits, spin, body pump, swim, tennis, bike)
  • 30 minute run including 5 x 2minutes at a harder pace
  • 25 minute run
  • Join in with Tuesday night interval running (6:15pm, optional. Email Leila)

Week 9:

  • 1 hour 10 minute slow run
  • Boot Camp or equivalent (i.e. circuits, spin, body pump, swim, tennis, bike)
  • Warm up for 10 minutes then do a 30 minute hard pace run
  • Join in with Tuesday night interval running (6:15pm, optional. Email Leila)
  • 30 minutes easy pace run

Week 10: (rest week)

  • 20 minute gentle jog
  • 45 minute slow run
    - Nothing else in this week apart from rest, stretching and massage!

All of the above information has been written taking into account a certain level of fitness to start with. If you are not sure then before taking on this challenge you must seek medical advice. If, at any time during your training you feel unwell, dizzy or feel pain anywhere then you must stop immediately.