The walk run programme. Here’s an easy way to get started as a runner…

*The principles behind the walk run programme below are the same as for an elite athlete. Build a base, build it slowly, and keep injury free. Add on, intensity as aerobic fitness builds and as the body adapts to running and weightloss is achieved.

*Walk-run training has been adopted by many famous coaches, including Jeff Galloway, who has got marathon runners round in 3:30 with the walk-run approach.

ALL: start with three walk runs a week, and choose from either:

Absolute Beginner: Build a base by repeating run one three times a week – leaving out runs two and three

A bit fitter: Complete the eight week programme as set out below. If you already have a base aerobic fitness from walking, you can work a bit harder on varying the intensity.

Progress – second eight week block

Absolute Beginner: Run one is now the long run. Start by running 30 minutes and building up 5 minutes a week, or build by adding in some walking, for example, week two could be: 16:1:16, or 33 minutes continuous running. Complete the eight week programme as set out below for runs two and three. If your client has progressed you can make some of the intervals run fast/slow instead of run/walk.

Beginner with a specific race goal: Complete the eight week programme as set out below. Add more running in the fartlek/tempo sessions, for example, week run can be run 30:30, fast:slow instead of run:walk.

key: 1:90 run one minute; walk 90 seconds; 5:2, run two minutes; walk two minutes

Week 1

Run one: 1:90 sec x 8

Fartlek:  walk 5; 30:30 x 4 faster; walk 5

Tempo: walk 5, run 5, walk 5

Week 2

Run one: 2:90 sec x 7

Fartlek: walk 5; 30:30 x 5 faster; walk 5

Tempo: walk 5, run 7, walk 5

Week 3

Run one: 3:1 x 6

Fartlek: walk 5; 1:1 x 3 faster; walk 5

Tempo: walk 5, run 10, walk 5

Week 4

Run one: 5:2 x 4

Fartlek: walk 5; 1:1 x 4 faster; walk 5

Tempo: walk 5, run 12, walk 5

Week 5

Run one: 8:2 x 3

Fartlek:  walk 5; 1:1 x 5 faster; walk 5

Tempo: walk 5, run 15, walk 5

Week 6

Run one: 12:1 x 3

Fartlek: walk 5; 1:1 x 6 faster; walk 5

Tempo: walk 5, run 17, walk 5

Week 7

Run one: 15:1:15

Fartlek: walk 5; 1:1 x 6 faster; walk 5

Tempo: walk 5, run 20, walk 5

Week 8

Run one: 30 minutes continuous run

Fartlek: walk 5; 1:1 x 7 faster; walk 5

Tempo: walk 5, run 25 (or run 20 but faster than week before), walk 5