Fun Run From 0 - 10Km

The first step for a beginner runner is to develop the strength and endurance to comfortably be able to jog along. The time it will take to get to this level will depend on your base level of fitness, so it may be a matter of working away patiently. Every runner will be at a different level when beginning, and this is not necessarily a sign of running potential, but more a sign of how much exercise and sport your body has become used to doing.

As everybody is an individual with a different background, some people may be able to jog for 30 minutes immediately while others may need many weeks of consistent run/walk training before they get there. That's OK. All you need is perseverance and patience.

Just like initial fitness levels vary between individuals, so does the rate of adaptation and recovery. So use the weekly schedule below as a guide. If you require a few more weeks than suggested that is fine. There is no need to push things too early.

Introduce 3 runs a week into your schedule Be sure to have at least one day off (or a day of other activities) between each run. Make each run 20 minutes. Each session should start out with a couple of minutes of walking before moving into a jog. The intensity doesn't have to be high –just jog along easily and comfortably. Once this becomes difficult to maintain, back off to a walk again, but try not to keep your walk breaks to a minute between each period of jogging. How many walks you need is not important at this stage, but just try to keep the walk breaks short.

Once you can comfortably complete 20 minutes of easy jogging without requiring a walk break, then make one of your weekly runs 25 minutes. You can do a little bit of walking in the 25 minutes if required.

Make all your runs longer When you feel you can easily run the 25 minutes, then make all 3 runs for your week 25 minutes. There is no need to push hard – just cruise along easily.

Now it's time to tackle your first 30-minute run; and just as you did for the 25-minute run, walk a little if required. During the week of your first 30-minute run, keep the other 2 runs at 25 minutes. Keep to this routine the next week: one 30-minute run, two 25-minute runs. This will allow you to consolidate and give your body a break from the constant progression.

Take an easy week Back it off to three runs of 20-25 minutes, so you can freshen up and let the training adaptation take effect.

You’re almost there You should now be able to comfortably complete 30 minutes, so running three runs a week with 2 to 3 of these runs being 30 minutes will help you progress to the next stage.