Run Wales

The First Steps Programme – Run Your First Mile

Yesterday we introduced our brand new First Steps Programme! Designed for those interested in the many benefits of running but who are new to exercise and not quite ready for the Couch to 5k programme.

The programme includes two gradual plans to help ease you into running: the Pre-Running Preparation Plan and the Run Your First Mile Plan. We hope this programme will lend a virtual helping hand to those making their first steps to becoming more active, which may seem extra daunting with current social distancing restrictions.

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 Pre-Running Preparation Plan or today’s focus, the Run Your First Mile Plan. 

The Run Your First Mile Plan

Purpose: Preparation for your first attempt at running a mile.
Duration: 6 weeks, 4 days per week.

Equipment: All you need are comfortable clothes (lightweight layers are best) and a pair of trainers. Don’t forget to tie those laces up properly!

Safety: Always 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.

The Plan:

Click to download a copy of the first_mile_plan

If this plan looks a little too much for you check out the Pre-Running Preparation Plan which is designed for those who are not quite ready for the jogging phase.

If you have any queries or questions please feel free to get in touch by emailing

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