Does the thought of running make you cold with dread?

It needn't! Just follow our simple plan, be consistent and steady, and you'll love it in no time. Oh, and your skinny jeans (heart, lungs and digestion) will thank you.


Combine interval training with this running plan for awesome results
MONTUESWEDTHURSFRISATSUN
BEGINNER20 to 30 minutes of cardio cross training* + strengthInterval workoutOffHills (optional)20 to 30 minutes of cardio cross training + strength4-minute easy run/1-minute walk for 15 minutesOff
SEASONED RUNNER20- to 30-minute run + strengthInterval workoutOffHills20- to 30-minute run (optional) + strength30- to 60-minute run, depending on your typical distanceOff


Beginner

Each week, pick an interval from here and add five minutes to your Saturday run/walk.

In week four, go back to Saturday’s starting point and build up by 5-minute blocks again.


Seasoned runner

Each week, pick an interval from here and add five minutes to your Saturday run (if you’re starting at 60 minutes, add two minutes).

In week four, go back to Saturday’s starting point, and the following week pick up where you left off.

*Swimming, elliptical machine, stationary bike, cycling. Source: Andrew Kastor


Get ready to run

READ MORE: Running FAQs for beginners
READ MORE: Take your walk to a 5km fun run

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