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Beginners
Video/Text

Beginner Runner Transformation Course

6 Modules 61 Lessons Easy

About this course

Learn to run like you've been doing it since day 1

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Course Structure

Beginner Transformation

Benchmarking

Beginner Transformation

Find your Target speed

Beginner Transformation

Gaining the Confidence to Run

Beginner Transformation

Getting Help and Support

Beginner Transformation

Options for Pacing Your Runs

Beginner Transformation

Route Mapping

Beginner Transformation

Where to Run

Beginner Transformation

When to Run

Beginner Transformation

How often to Run

Beginner Transformation

Weeks 1-2 session plans and Technical Cues

Find below, your first couple of week's session plans. The aim is to carry out the same workout 3 times in the week. Avoid following the plan on consecutive days to maximise recovery.

Week 1.

Warm up

6 minute brisk walk. It should be fast enough to get you puffing but not so fast that you find yourself having to slow down before the 6 minutes is up.

Dynamic Stretching

10-20 reps on each leg

Dynamic Calf Stretch Long and Short

Walking Quadriceps Stretch

Walking Hamstring Stretch

Any additional stretches you'd like to throw in. Make sure they're dynamic, not standing in a stationary position more more than 5 seconds.

Main Set

35 minutes alternating between a 60 second jog and 90 second walk. Make sure you've watched the lectures on pacing yourself!

Warm Down

5 minute walk at an easy pace

Week 2.

Warm up as in Week 1.

Main Set

40 minutes alternating between a 90 second jog and 2 minute walk.

Warm Down

5 minute walk at an easy pace

Beginner Transformation

Weeks 3-4 session plans

Run Details

Week 3

Warm up

6 minutes of walking with 30 second jogs added in as you like.

Dynamic Stretches

Calfs, Quadriceps and Hamstrings

Main Set

35 minutes alternating between 2 minute jog and 90 second walk.

Warm up

5 minute easy walk.

Week 4

Warm up as above

Main Set

40 minutes alternating between 4 minute jog and 90 second walk.

Warm up

5 minute easy walk.

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