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If the last time you ran was at school (and you hated it back then) you may not believe us when we say you can become a runner. But it really is possible! With help from celebrity trainer Matt Roberts we show you how

Description: celebrity trainer Matt Roberts

Celebrity trainer Matt Roberts

There are so many reasons to run. It's cheap, easy and could be just the push you need to get to goal. But we know it can be intimidating at first. Just remember - those pro-looking runners circling effortless bps around your local park started off just like you. Here, you'll find the best advice from readers who were complete beginners but now run regularly, plus a simple-to-follow 5K training plan and a budget-friendly starter kit. Ready... set... go!

The plan

Matt Roberts' fab new book. Get Running (Quadrille Publishing. $19.5), is the ultimate manual, featuring lush pictures and advice from beginners to long distance runners. We especially love his 5K training plan, which aims to get you running 5K in just two months. Yes, that's right, two months! Read on to find out how...

Description: 5K training plan

5K training plan

'The miracle isn’t that / finished. The miracle is that / had the courage to start'

John Bingham. American marathon runner

Cut out and keep: your 5K training plan

 

Mon

Tuesday

Wed

Thurs

Fri

Sat

Sun

 

Week

1

Rest

Steady run or walk (if necessarỵ) at a pace that lets you chat – 20 minutes

Rest

Steady run or walk at a constant pace - 20 minutes

Rest

Long, brisk walk – 60 minutes

Long, slow distance run: start building the distance you run (walk if necessary) – 20 minutes

 

Week 2

Rest

Steady run or walk at a constant pace – 20 minutes

Rest

Steady run or walk - 20 minutes

Rest

Long, brisk walk – 60 minutes

Long, slow distance run – 25 minutes

Week 3

Rest

Steady run or walk – 20 minutes

Rest

Steady run or walk — 25 minutes

Rest

Long, brisk walk – 60 minutes

Long, slow distance run – 30 minutes

 

Week 4

Rest

Steady run – 20 minutes

 

Rest

Steady run — 20 minutes

Rest

Long, brisk walk – 60 minutes

Long, slow distance run – 25 minutes

 

 

 

Week 5

Rest

Steady run- 20 minutes

 

Rest

Intervals - 25 minutes total: 10 minutes' warm-up. then 10 X  intervals of 30 seconds at fast pace/60 seconds easy pace

Rest

Long walk – 60 minutes

Long, slow distance run – 30 minutes

 

Week 6

Rest

Steady run – 25 minutes

Rest

Intervals - 25 minutes total: 10 minutes' warm-up. then 10 X  intervals of 30 seconds at fast pace/60 seconds easy pace

Rest

Long walk – 60 minutes

Long, slow distance run – 35 minutes

 

 

 

Week 7

Rest

Steady run – 25 minutes

Rest

Intervals - 30 minutes total: 10 minutes' warm-up. then 7 X  intervals of 30 seconds at fast pace/60 seconds easy pace. Cool down for remainder.

Rest

Long walk – 60 minutes

Long, slow distance run – 40 minutes

 

 

Week      8

Rest

Steady run – 20 minutes

Rest

Intervals - 20 minutes total: 10 minutes' warm-up. then 5 X  intervals of 30 seconds at fast pace/60 seconds easy pace. Cool down for remainder.

Rest

Rest

Race day! You’ve made it, only 5K to go. Enjoy it, you’ve worked hard.

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