A beginner’s guide to running 7.5km on the 7th May 2018 at our charity running race by Katie Bell.

The schedule is for you if you are lacing up your trainers for the first time in a long time! You will do three runs a week and will start with lots of walking and build running in. The aim of this plan is for you to complete the 7.5km with as much running as possible and enjoy it!

Power walking is walking at a brisk pace and if you have not done any running before or for a while, it’s a great place to start.

Interspersing running, and walking is great option during training. As you get fitter you will walk less and run more. Focusing on targets like lampposts, trees, bins are good things to use to aim for during the running phase.

Week 1

Run 1 30minute brisk power walk
2 30-minute brisk power walk
3 Walk for 5minutes, run for 2, walk for 3minutes, run for 2, walk for 3minutes run for 2, walk for 5 mins, run for 3 mins, walk for 5 minutes, run for 4 minutes, walk for 5 minutes.

Week 2

Run 1 Walk for 5 minutes, run for 2, walk for 3 minutes, run for 2, walk for 3 minutes run for 2, walk for 5 mins, run for 3 mins, walk for 5 minutes, run for 4 minutes, walk for 5 minutes.
2 Walk for 5 minutes, run for 3, walk for 4 minutes, run for 3, walk for 3 mins, run for 3, walk for 4 minutes, run for 4, walk for 3 minutes, run for 5.
3 Walk for 5 minutes, run for 5 minutes, repeat x 3.

Week 3

Run 1 Walk 5 minutes, run for 7 minutes x 3 repeats
2 Walk 5 minutes, run for 8 minutes x 3 repeats
3 Walk for 5 minutes, run for 9 minutes x 3 repeats. 


Week 4

Run 1 Walk for 5 minutes, run 10 minutes, walk for 3 minutes, run for 10 minutes, walk for 5 minutes.
2 Walk for 3 minutes, run 12 minutes, walk for 3 minutes, run for 10 minutes, walk for 5.
3 Walk for 3 minutes, run 12 minutes, walk for 3 minutes, run for 10 minutes, walk for 5.

 Week 5

Run 1 Walk 3 minutes, run for 14 minutes, walk for 3 minutes, run for 12 minutes, walk for 5 minutes.
2 Walk 3 minutes, run for 15 minutes, walk for 2 minutes, run for 15 minutes, walk for 1 minute.
3 Walk 3 minutes, run for 20 minutes, walk for 2 minutes, run for 15 minutes, walk for 1 minute.

 

If you stick to this as close as possible you will complete the 7.5km in around 50minutes with a good amount of running and interspersed with power walking if you need to recover for a short period.