Whatever your ability or goal, we’ve got a training plan to help to you get running.
From absolute beginners to more seasoned runners our range of plans will help you.
Our programmes are there as a guide. It is also important for you to listen to your body and adjust any programme accordingly. And remember, as life takes over (as it does from time to time) don’t be too disheartened if you don’t have time to do exactly what the programme tells you – no programme is set in stone and there is room for flexibility. All you can do is the best you can and enjoy it!
Please seek advice from a health professional before undertaking any new exercise programme.
Taking the First Steps
Taking up running can seem like a scary and daunting prospect, but our beginners programmes can help you to build up your confidence and distance at a manageable pace.
Of course if you would prefer not to go it alone, why not get in touch with one of our friendly and inclusive Run Wales Groups for lots of advice and support.
Pre-Running Preparation Plan
Purpose: Preparation for your first attempt at running.
Duration: 4 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
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.
Beginner Walk to Run 5k Plan
Purpose: Building from walk/run to running 5k.
Duration: 8 weeks, 3 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 Couch to 5k App
The Couch to 5k app is available on Apple or Android and will help you work up towards running a 5k within 9 weeks. The plan involves 3 days of running a week, with a day of rest in between, and a different schedule for each of the 9 weeks. With audio support and motivation from celebrities including comedian Sarah Millican, Radio DJ Jo Whiley, comedian & actor Sanjeev Kohli, and Olympic and Commonwealth champion Denise Lewis.
Developed by Public health England and the BBC it’s a great way to get inspired whilst you’re moving.
Celebrate your achievements
Many individuals select a local parkrun as the point for their Couch to 5k graduation, we advocate going along right from the beginning of your journey as it’s very inclusive where you can walk, jog or run.
If you’re not ready to take part but want to be part of the buzz, why not offer your services as a volunteer. There’s a range of roles from marshal, tail-walker and giving out finish tokens.
Building your running journey
If you do want to progress your runs either in distance or maybe increase the speed, then why not have a look at our other training programmes.
Intermediate 5km plan
This programme is for you if you have already done a 5k and want to improve your time.
Beginner 10km plan
This programme is for you if you want to build up to the 10km distance. We recommend completing the 5km programme if you’re new to running.
Intermediate 10km plan
This programme is for you if you have already done a 10km and want to improve your time. It uses longer runs to help you cover the distance, and speed work to increase pace.
Beginner Half-Marathon plan
This programme is for you if it’s your first half marathon, or a long time since you ran a longer distance.
Intermediate Half-Marathon plan
This programme is for you if you’ve previously completed a half marathon and want to improve your time.