The first key session is an endurance run, where you eventually build up to 1 hour of low intensity running. Now you can start to vary your training more.Īt this point, you can build your training around two or three key runs each week. Build up your training gradually until you’re able to run 30 minutes comfortably.
If you’re at the point where you can comfortably run 15 minutes without walking, you can then aim to increase the duration of your workouts by no more than 10% per week. Over time you can gradually reduce the duration of your walking sections, as you get fitter. To achieve this low intensity, you may need to include some walking sections in your runs – there’s nothing wrong with that. Most of your runs should be done at an easy chatting pace, to reduce the risk of injury.
Start by aiming to run two or three times per week, for 15 minutes per session.
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