Start running 3Bi

Before you start you need to get along to your GP for a health check and to ask if you are okay to go into the programme which has you running 5 days per week. Once you are on the programme you must listen to your body and have another check up if anything is hurting or if you feel unwell. Having said that, it would be quite unusual not to feel at least some aching in the muscles at the start of the programme but you need to know whether this is temporary, tired muscles or the start of an injury. You should do supplementary work to keep yourself injury free. This includes stretching, massage and strengthening exercises. Look for tips on the injury prevention section of runbritain. You should also endeavour to do much of your training off road - on grass, gravel or dirt as these surfaces are far more forgiving than tarmac and so you will have less shock going through your joints. It would be worth investing in a pair of trail shoes for these runs as they will give you the grip and protection you need for uneven ground.

Session 1 - 1- minute walk, followed by 4-minute run with final 30 seconds at a fast pace. Repeat 6 times (30 minutes in total)

Session 2 - Walk for 1 min, run for 9 mins 3 times (30 mins)

Session 3 - 1-minute walk, followed by 4-minute run with final 30 seconds at a fast pace. Repeat 6 times (30 minutes in total)

Session 4 - Walk for 1 min, run for 9 mins 3 times (30 mins)

Challenge
Run quickly for 2 minutes and walk for 4 minutes, repeat 4 times  (20 minutes in total)
Tip
Find a friend to run with, or join a running club or group to help you maintain your motivation.