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