Improve your running strengthIt's free, it's fat-burning and is easy on the purse strings. We take an up-close look at the most practical form of exercise, and show you how a daily run can give you the results you want

 

Beat your own time with the our training programme

It's free, it's fat-burning and is easy on the purse strings. We take an up-close look at the most practical form of exercise, and show you how a daily run can give you the results you want

Monday

Wednesday

Thursday

Saturday

Week 1

This week you will jumpstart your training by applying the two different types of running pace. Alternating a hard workout with an easy one stimulates your body enough to progress; allowing recovery time as well.

Walk (10 min)
Run (15 min)
Walk (5 min)

Too easy? Repeat

Walk (5 min)
Run (20 min)
Walk (5 min)

Too easy?
Repeat

Walk (10 min)
Run (20 min)
Walk (5 min)

Too easy?
Repeat

Walk (3 min)
Run (25 min)
Walk (5 min)

Too easy?
Repeat

Week 2

During the second week you will start doing interval runs consisting of short, fast bursts interchanged with jogging at your own comfortable pace. These will last from one to three minutes for fast runs and twice the time for the recovery moderate runs.

Walk or Jog
(5 min)
Run fast (1-3 min)
Jog (2-5 min)
Repeat up to
10 times
Walk (5 min)
Walk or Jog
(5 min)
Run fast (1-3 min)
Jog (2-5 min)
Repeat up to
10 times
Walk (5 min)
Walk (10 min)
Jog (10 min)
Skipping rope (5 min)
Kneeling push-ups (1 min)
Squats (1 min)
Overhead pressses w/band (1 min)
Bend-over arm side raises (1 min)
Walk (5 min)
Walk or Jog (5 min)
Run fast (1-3 min)
Jog (2-5 min)
Repeat up to 10 times
Walk (5 min)

Week 3

This week you will build endurance, strength and stamina with threshold runs. Your goal is to run the very fastest you can. To balance out your heart-rate, you will have short breaks of endurance runs, but these are meant to let you catch your breath if you need to.

Jog (5 min)
Run at 100%
(10 min)
Jog (5 min)
Repeat circuit up
to 3 times
Walk (5 min)
Skipping rope
(5 min)
Run at 100%
(12 min)
Jog (5 min)
Repeat up
to 3 times
Walk (5 min)
Walk (5 min)
Plyometric squat jumps (1 min)
Repeat circuit up to 3 times
Knee-up run in place (3 min)
Overhead tricep extension w/band (1 min)
Lunges (3 min)
Ab sit-ups (1 min)
Jog (10 min)
Walk (5 min)
Jog (5 min)
Run at 100% (10 min)
Jog (5min)
Repeat circuit up to 3 times
Walk (5 min)

Week 4

Pat yourself on the back for getting this far! Now is the time to test your improvement. To make it most visible, you will attempt to take on week 1's program twice!

Walk (10 min)
Run (20 min)
Repeat
Walk (5 min)
Walk (5 min)
Run (20 min)
Repeat
Walk (5 min)
Walk (10 min)
Run (20 min)
Repeat
Walk (5 min)
Walk (5 min)
Run (30 min)
Repeat
Walk (5 min)