{"id":6978,"date":"2020-04-16T15:50:29","date_gmt":"2020-04-16T15:50:29","guid":{"rendered":"http:\/\/irun.wales\/?p=6978"},"modified":"2020-04-16T17:10:52","modified_gmt":"2020-04-16T17:10:52","slug":"the-first-steps-programme-run-your-first-mile","status":"publish","type":"post","link":"https:\/\/irun.wales\/cy\/news\/the-first-steps-programme-run-your-first-mile\/","title":{"rendered":"The First Steps Programme – Run Your First Mile"},"content":{"rendered":"

Yesterday we introduced our brand new\u00a0First Steps Programme<\/a>! <\/strong>Designed for those interested in the many benefits of running<\/a> but who are new to exercise and not quite ready for the Couch to 5k programme<\/a>.<\/p>\n

The programme includes two gradual plans to help ease you into running: the\u00a0Pre-Running Preparation Plan <\/strong>and the\u00a0Run Your First Mile Plan.\u00a0<\/strong>We hope this programme will lend a virtual helping hand to those\u00a0making their first steps to becoming more active, which may seem extra daunting with current social distancing restrictions.<\/p>\n

Please remember it is important when starting any new exercise journey to take things slowly and of course have fun! Be honest with yourself about your current fitness levels and pick the best starting point for you; whether that be yesterday’s focus, the\u00a0Pre-Running Preparation Plan <\/strong><\/a>or today’s focus, the\u00a0Run Your First Mile Plan.\u00a0<\/strong><\/p>\n

The Run Your First Mile Plan<\/strong><\/div>\n
\n

\"\"<\/p>\n<\/div>\n

<\/div>\n
Purpose:<\/strong>\u00a0Preparation for your first attempt at running a mile.<\/div>\n
<\/div>\n
Duration:<\/strong>\u00a06 weeks, 4 days per week.<\/div>\n
<\/div>\n
\n

Equipment:<\/strong>\u00a0All you need are comfortable clothes (lightweight layers are best) and a pair of trainers. Don’t forget to tie those laces up properly!<\/p>\n

Safety:<\/strong>\u00a0Always tell someone where you’re going and what you’re doing. Better still, go out with a member of the family, for example your children could cycle or scoot along side you.<\/p>\n

The Plan:<\/strong><\/p>\n

\"\" \"\"<\/p>\n

Click to download a copy of the\u00a0first_mile_plan<\/a><\/p>\n

If this plan looks a little too much for you check out the\u00a0Pre-Running Preparation Plan <\/strong><\/a>which is\u00a0designed for those who are not quite ready for the jogging phase.<\/p>\n

\"\"<\/p>\n

If you have any queries or questions please feel free to get in touch by emailing\u00a0irun@runwales.org.uk<\/a><\/strong><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Yesterday we introduced our brand new\u00a0First Steps Programme! Designed for those interested in the many benefits of running but who are new to exercise and not quite ready for the […]<\/p>\n","protected":false},"author":27,"featured_media":6070,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0},"categories":[1],"tags":[],"yoast_head":"\nThe First Steps Programme - Run Your First Mile - Run Wales<\/title>\n<meta name=\"robots\" content=\"index,follow\" \/>\n<link rel=\"canonical\" href=\"https:\/\/irun.wales\/cy\/news\/the-first-steps-programme-run-your-first-mile\/\" \/>\n<meta property=\"og:locale\" content=\"cy_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The First Steps Programme - Run Your First Mile - Run Wales\" \/>\n<meta property=\"og:description\" content=\"Yesterday we introduced our brand new\u00a0First Steps Programme! Designed for those interested in the many benefits of running but who are new to exercise and not quite ready for the […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/irun.wales\/cy\/news\/the-first-steps-programme-run-your-first-mile\/\" \/>\n<meta property=\"og:site_name\" content=\"Run Wales\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/irun.wales\/app\/themes\/runwales\/dist\/images\/facebook.svg\" \/>\n<meta property=\"article:published_time\" content=\"2020-04-16T15:50:29+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-04-16T17:10:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/irun.wales\/app\/uploads\/CDF_270719_CF_RunWales100_60.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"3300\" \/>\n\t<meta property=\"og:image:height\" content=\"2200\" \/>\n<meta name=\"twitter:card\" content=\"summary\" \/>\n<meta name=\"twitter:creator\" content=\"@RunWales\" \/>\n<meta name=\"twitter:site\" content=\"@RunWales\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/irun.wales\/cy\/#organization\",\"name\":\"iRun Wales\",\"url\":\"https:\/\/irun.wales\/cy\/\",\"sameAs\":[\"https:\/\/irun.wales\/app\/themes\/runwales\/dist\/images\/facebook.svg\",\"https:\/\/www.instagram.com\/runwales\/\",\"https:\/\/irun.wales\/\",\"https:\/\/twitter.com\/RunWales\"],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/irun.wales\/cy\/#logo\",\"inLanguage\":\"cy-GB\",\"url\":\"https:\/\/irun.wales\/app\/uploads\/Screen-Shot-2017-07-11-at-11.59.51.png\",\"width\":470,\"height\":418,\"caption\":\"iRun Wales\"},\"image\":{\"@id\":\"https:\/\/irun.wales\/cy\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/irun.wales\/cy\/#website\",\"url\":\"https:\/\/irun.wales\/cy\/\",\"name\":\"Run Wales\",\"description\":\"Welsh Athletics Social Running Programme\",\"publisher\":{\"@id\":\"https:\/\/irun.wales\/cy\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":\"https:\/\/irun.wales\/cy\/?s={search_term_string}\",\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"cy-GB\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/irun.wales\/cy\/news\/the-first-steps-programme-run-your-first-mile\/#primaryimage\",\"inLanguage\":\"cy-GB\",\"url\":\"https:\/\/irun.wales\/app\/uploads\/CDF_270719_CF_RunWales100_60.jpg\",\"width\":3300,\"height\":2200,\"caption\":\"27.07.19 - Paul James XV v Classic Lions -\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/irun.wales\/cy\/news\/the-first-steps-programme-run-your-first-mile\/#webpage\",\"url\":\"https:\/\/irun.wales\/cy\/news\/the-first-steps-programme-run-your-first-mile\/\",\"name\":\"The First Steps Programme - Run Your First Mile - Run Wales\",\"isPartOf\":{\"@id\":\"https:\/\/irun.wales\/cy\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/irun.wales\/cy\/news\/the-first-steps-programme-run-your-first-mile\/#primaryimage\"},\"datePublished\":\"2020-04-16T15:50:29+00:00\",\"dateModified\":\"2020-04-16T17:10:52+00:00\",\"inLanguage\":\"cy-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/irun.wales\/cy\/news\/the-first-steps-programme-run-your-first-mile\/\"]}]},{\"@type\":\"Article\",\"@id\":\"https:\/\/irun.wales\/cy\/news\/the-first-steps-programme-run-your-first-mile\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/irun.wales\/cy\/news\/the-first-steps-programme-run-your-first-mile\/#webpage\"},\"author\":{\"@id\":\"https:\/\/irun.wales\/cy\/#\/schema\/person\/a56cd4a4a80d2d5cfc06ac05a766ac29\"},\"headline\":\"The First Steps Programme – Run Your First Mile\",\"datePublished\":\"2020-04-16T15:50:29+00:00\",\"dateModified\":\"2020-04-16T17:10:52+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/irun.wales\/cy\/news\/the-first-steps-programme-run-your-first-mile\/#webpage\"},\"publisher\":{\"@id\":\"https:\/\/irun.wales\/cy\/#organization\"},\"image\":{\"@id\":\"https:\/\/irun.wales\/cy\/news\/the-first-steps-programme-run-your-first-mile\/#primaryimage\"},\"articleSection\":\"News\",\"inLanguage\":\"cy-GB\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/irun.wales\/cy\/#\/schema\/person\/a56cd4a4a80d2d5cfc06ac05a766ac29\",\"name\":\"Beth Davies\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","_links":{"self":[{"href":"https:\/\/irun.wales\/cy\/wp-json\/wp\/v2\/posts\/6978"}],"collection":[{"href":"https:\/\/irun.wales\/cy\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/irun.wales\/cy\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/irun.wales\/cy\/wp-json\/wp\/v2\/users\/27"}],"replies":[{"embeddable":true,"href":"https:\/\/irun.wales\/cy\/wp-json\/wp\/v2\/comments?post=6978"}],"version-history":[{"count":3,"href":"https:\/\/irun.wales\/cy\/wp-json\/wp\/v2\/posts\/6978\/revisions"}],"predecessor-version":[{"id":6993,"href":"https:\/\/irun.wales\/cy\/wp-json\/wp\/v2\/posts\/6978\/revisions\/6993"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/irun.wales\/cy\/wp-json\/wp\/v2\/media\/6070"}],"wp:attachment":[{"href":"https:\/\/irun.wales\/cy\/wp-json\/wp\/v2\/media?parent=6978"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/irun.wales\/cy\/wp-json\/wp\/v2\/categories?post=6978"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/irun.wales\/cy\/wp-json\/wp\/v2\/tags?post=6978"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}