Solo training plan
This plan is an example for a main session every Monday, but you can choose to do it any day.
Remember to include your warm-up before, and cool-down after each session.
Aim for at least 2 sessions a week for best results and allow at least 1 rest day between runs.
If only doing 1 extra session in a week, choose the easier one.
Week 3 has 2 extra sessions, so if you can only run twice that week, do the main session, and the extra session 1.
Session 1
This session is divided into running and walking parts:
60 seconds run followed by 90 seconds of walking - repeat 7 times for 8 minutes of running in total.
4 week programme
Print this off to record of your progress for week 1 to 4.
Week 1
Monday or Tuesday |
Wednesday or Thursday |
Friday, Saturday or Sunday |
---|---|---|
60 second run, 90 second walk - repeat 8 times
Session 1 (main session) |
Rest
|
60 second run, 90 second walk - repeat 8 times
Session 1 (extra session) |
|
Week 2
Monday or Tuesday |
Wednesday or Thursday |
Friday, Saturday or Sunday |
---|---|---|
60 second run, 90 second walk - repeat 8 times
Session 2 (main session) |
Rest
|
90 second run, 90 second walk - repeat 8 times
Session 2 (extra session) |
|
Week 3
Monday or Tuesday |
Wednesday or Thursday |
Friday, Saturday or Sunday |
---|---|---|
2 minute run, 90 second walk - repeat 7 times
Session 3 (main session) |
60 second run, 90 second walk - repeat 8 times
Session 1 (extra session) |
90 second run, 90 second walk - repeat 8 times
Session 2 (extra session) |
|
Week 4
Monday or Tuesday |
Wednesday or Thursday |
Friday, Saturday or Sunday |
---|---|---|
3 minute run, 90 second walk - repeat 5 times
Session 4 (main session) |
90 second run, 90 second walk- repeat 8 times
Session 2 (extra session) |
Rest
|
|