Training Plan

"For your 3 runs in week 1, you will begin with a brisk 5-minute walk. After this, you will alternate 1 minute of running and 1-and-a-half minutes of walking, for a total of 20 minutes."

Run #1: (5:00 brisk walk)(1:00 run)(1:30 walk)(1:00 run)(1:30 walk)(1:00 run)(1:30 walk)(1:00 run)(1:30 walk)(1:00 run)(1:30 walk)(1:00 run)(1:30 walk)

Run #2: (5:00 brisk walk)(1:00 run)(1:30 walk)(1:00 run)(1:30 walk)(1:00 run)(1:30 walk)(1:00 run)(1:30 walk)(1:00 run)(1:30 walk)(1:00 run)(1:30 walk)

Run #3: (5:00 brisk walk)(1:00 run)(1:30 walk)(1:00 run)(1:30 walk)(1:00 run)(1:30 walk)(1:00 run)(1:30 walk)(1:00 run)(1:30 walk)(1:00 run)(1:30 walk)

"For your 3 runs in week 2, you will begin with a brisk 5-minute walk. After this, you will alternate 1-and-a-half minutes of running with 2 minutes of walking, for a total of 20 minutes."

Run #1: (5:00 brisk walk)(1:30 run)(2:00 walk)(1:30 run)(2:00 walk)(1:30 run)(2:00 walk)(1:30 run)(2:00 walk)(1:00 run)

Run #2: (5:00 brisk walk)(1:30 run)(2:00 walk)(1:30 run)(2:00 walk)(1:30 run)(2:00 walk)(1:30 run)(2:00 walk)(1:00 run)

Run #3: (5:00 brisk walk)(1:30 run)(2:00 walk)(1:30 run)(2:00 walk)(1:30 run)(2:00 walk)(1:30 run)(2:00 walk)(1:00 run)

"For your 3 runs in week 3, you will begin with a brisk 5-minute walk, then 2 repetitions of 1-and-a-half minutes of running, 1-and-a-half minutes of walking, 3 minutes of running, and 3 minutes of walking."

Run #1: (5:00 brisk walk)(1:30 run)(1:30 walk)(3:00 run)(3:00 walk)(1:30 run)(1:30 walk)(3:00 run)(3:00 walk)

Run #2: (5:00 brisk walk)(1:30 run)(1:30 walk)(3:00 run)(3:00 walk)(1:30 run)(1:30 walk)(3:00 run)(3:00 walk)

Run #3: (5:00 brisk walk)(1:30 run)(1:30 walk)(3:00 run)(3:00 walk)(1:30 run)(1:30 walk)(3:00 run)(3:00 walk)

"For your 3 runs in week 4, you will begin with a brisk 5-minute walk, then 3 minutes of running, 1-and-a-half minutes of walking, 5 minutes of running, 2-and-a-half minutes of walking, 3 minutes of running, 1-and-a-half minutes of walking, and 5 minutes of running."

Run #1: (5:00 brisk walk)(3:00 run)(1:30 walk)(5:00 run)(2:30 walk)(3:00 run)(1:30 walk)(5:00 run)

Run #2: (5:00 brisk walk)(3:00 run)(1:30 walk)(5:00 run)(2:30 walk)(3:00 run)(1:30 walk)(5:00 run)

Run #3: (5:00 brisk walk)(3:00 run)(1:30 walk)(5:00 run)(2:30 walk)(3:00 run)(1:30 walk)(5:00 run)

"A brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking, and 5 minutes of running."

Run #1: (5:00 brisk walk)(5:00 run)(3:00 walk)(5:00 run)(3:00 walk)(5:00 run)

"A brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking, and 8 minutes of running."

Run 2: (5:00 brisk walk)(8:00 run)(5:00 walk)(8:00 run)

"A brisk 5-minute walk, then 20 minutes of running, with no walking."

Run 3:  (5:00 brisk walk)(20:00 run)

"A brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking, and 5 minutes of running."

Run #1: (5:00 brisk walk)(5:00 run)(3:00 walk)(8:00 run)(3:00 walk)(5:00 run)

"A brisk 5-minute walk, then 10 minutes of running, 3 minutes of walking, and 10 minutes of running."

Run 2: (5:00 brisk walk)(10:00 run)(3:00 walk)(10:00 run)

"A brisk 5-minute walk, then 25 minutes of running with no walking."

Run 3:  (5:00 brisk walk)(25:00 run)

"For your 3 runs in week 7, you will begin with a brisk 5-minute walk, then 25 minutes of running."

Run #1: (5:00 brisk walk)(25:00 run)

Run 2: (5:00 brisk walk)(25:00 run)

Run 3: (5:00 brisk walk)(25:00 run)

"For your 3 runs in week 8, you will begin with a brisk 5-minute walk, then 28 minutes of running."

Run #1: (5:00 brisk walk)(28:00 run)

Run 2: (5:00 brisk walk)(28:00 run)

Run 3: (5:00 brisk walk)(28:00 run)

"For your 3 runs in week 9, you will begin with a brisk 5-minute walk, then 30 minutes of running."

Run #1: (5:00 brisk walk)(30:00 run)

Run 2: (5:00 brisk walk)(30:00 run)

Run 3: (5:00 brisk walk)(30:00 run)

Congratulations, you did it!!! Give yourself a huge pat on the back and celebrate your dedication and perseverance. Next stop, Move Forward 5k/10k!

• Visit the NHS page for post-run stretches

• The program is designed for beginners to gradually build up their running ability so they can eventually run 5km without stopping.

• The pace of the 9-week running plan has been tried and tested by tens of thousands of new runners.

• You can, however, repeat any one of the weeks until you feel physically ready to move on to the next week.

• Structure is important for motivation, so try to allocate specific days of the week for your runs and stick to them."

• Rest days are critical. Having one between each run will reduce your chance of injury and also make you a stronger, better runner.

• Resting allows your joints to recover from what is a high-impact exercise, and your running muscles to repair and strengthen.

• Alternatively, you could do Strength and Flex on your rest days. This is a 5-week plan designed to improve your strength and flexibility, which will help your running."

• "Some new runners starting the program experience calf pain or sore shins (sometimes known as shin splints).

• Such aches can be caused by running on hard surfaces or by running in shoes that do not have enough foot and ankle support.

• Always do the 5-minute warm-up walks as instructed in the podcasts before each run, and check that your running shoes are offering good support.

• For more information on preventing and treating injuries, read the NHS page on sports injuries.

• You will have good runs and bad runs – accept it, and do not spend too much time analyzing the how and why. Even a bad run is good for you.

• In the event of a serious injury CALL 911

• If you have a preexisting medical condition, get clearance from a health professional before initiating exercise

• If you would like a tailored exercise prescription or treatment of an injury, see a licensed physical therapist