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Do not undertake any advice from
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36 runs over 12 weeks (3 runs per week)
Medium intensity; 9 weeks until the first 5 minute run.
None2Run is a free running plan by Mark Kennedy and is available online at
This website is fantastic -- there are so many excellent resources and support there. It is a much more gentle introduction to running than NHS Couch to 5K, with a smoother transition from the running-walking phases to longer stretches of uninterrupted running.
There are free podcasts (iTunes and MP3) available with tips and interview. There are also audio files to accompany each run, however these are without any backing music: it's just Mark telling you when to run and when to walk. I don't find this a problem but some people like to run to music. There is an app available which promises more features (such as using your own music) but the app is only available for iPhone. Still, I got by just fine with the freely available audio files.
Importantly, None2Run includes a bunch of exercises to do in the 'off days' which I found really helped in getting my body used to the horrible idea of moving itself around.
Weeks 1 to 4: Simple Strength Routine, 2 sets
Weeks 5 to 8: IT Band Routine
Weeks 8 to 12: 7 minute strength workout for beginners
Details on the exercises are availble here:
The plan stipulates 3 runs a week with at least 1 day of rest in between runs. Each run begins with a 5 minute brisk walk to warm-up before the running phase. There is no cool-down phase indicated.
. Warm-up walk at brisk pace (30 s) # Running or jogging (30 s) - Walking in between runs at brisk pace (30 s) RunID Week Day Warm-Up Running Phase 01 01 A ..........#----#----#----#----#----#----#----#---- 02 01 B ..........#----#----#----#----#----#----#----#---- 03 01 C ..........#----#----#----#----#----#----#----#---- 04 02 A ..........##----##----##----##----##----##----##-- 05 02 B ..........##----##----##----##----##----##----##-- 06 02 C ..........##----##----##----##----##----##----##-- 07 03 A ..........##----##----##----##----##----##----##----##----## 08 03 B ..........##----##----##----##----##----##----##----##----## 09 03 C ..........##----##----##----##----##----##----##----##----## 10 04 A ..........###----###----###----###----###----###----###----# 11 04 B ..........###----###----###----###----###----###----###----# 12 04 C ..........###----###----###----###----###----###----###----# 13 05 A ..........###--###--###--###--###--###--###--###--###--###-- 14 05 B ..........###--###--###--###--###--###--###--###--###--###-- 15 05 C ..........###--###--###--###--###--###--###--###--###--###-- 16 06 A ..........###--###--###--###--###--###--###--###--###--###-- 17 06 B ..........###--###--###--###--###--###--###--###--###--###-- 18 06 C ..........###--###--###--###--###--###--###--###--###--###-- 19 07 A ..........####-####-####-####-####-####-####-####-####-####- 20 07 B ..........####-####-####-####-####-####-####-####-####-####- 21 07 C ..........####-####-####-####-####-####-####-####-####-####- 22 08 A ..........####-####-####-####-####-####-####-####-####-####- 23 08 B ..........####-####-####-####-####-####-####-####-####-####- 24 08 C ..........####-####-####-####-####-####-####-####-####-####- 25 09 A ..........##########----##########----##########----######## 26 09 B ..........##########----##########----##########----######## 27 09 C ..........##########----##########----##########----######## 28 10 A ..........######################################## 29 10 B ..........######################################## 30 10 C ..........######################################## 31 11 A ..........############################################# 32 11 B ..........############################################# 33 11 C ..........############################################# 34 12 A ..........################################################## 35 12 B ..........################################################## 36 12 C ..........##################################################
Total Time Spent Running or Walking
Week |__1__.__2__.__3__.__4__.__5__.__6__.__7__.__8__.__9__.__10_.__11_.__12_.
| . . . . . . . . . . . .
Total| . . . . . . . . . . . .
time | . . . . . . . . . . . .
(min)| . . . . . . . . . . . .
30-| . . . . . . . . . . . .
-| . . . . . . . . . . . .
-| . @ = Walking . . . . . . . . .
-| . . . . . . . . . . . .
-| . # = Running . . . . . . . . .
25-| . . . . . . . . . . ,#-#-#.
-| . . . . . . . . . . | .
-| . . . . . . . . . ,#-#-#' .
-| . . . . . . . . . | . .
-| . . . . . . . . . | . .
20-| . . . . . ,#-#-#-#-#-#, ,#-#-#' . .
-| . . . . . | . '#-#-#' . . .
-| . . . . . | . . . . . .
-| . . . . . | . . . . . .
-|@-@-@, ,@-@-@, . . | . . . . . .
15-| | | | ,#-#-#-#-#-#' . . . . . .
-| | | '@-@-@! . . . . . . . .
-| '@-@-@' . ! . . . . . . . .
-| . . . ! . . . . . . . .
-| . . ,#-#-#! . . . . . . . .
10-| . . | '@-@-@-@-@-@, . . . . . .
-| . ,#-#-#' . . | . . . . . .
-| . | . . . | . . . . . .
-| ,#-#-#' . . . | . . . . . .
-| | . . . . | . ,@-@-@, . . .
5-| | . . . . '@-@-@-@-@-@' | . . .
-|#-#-#' . . . . . . . | . . .
-| . . . . . . . . | . . .
-| . . . . . . . . | . . .
-| . . . . . . . . | . . .
0-|- - - - | - - - - | - - - - | - - - - | - - - - | - -'@-@-@-@-@-@-@-@-@ -
0 5 10 15 20 25 30 35
Run Day
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