If you are new to running and are going to enter the City Bay Fun Run, start your journey here.
We have designed this beginner program to progressively challenge you each week. We have included group fitness class suggestions to assist with your fitness, recovery and general health and wellbeing. Make sure you stay well hydrated, and adhere to social distancing at all times while exercising.
Run Days
The Run sessions incorporate interval training of short periods of running followed by walking recovery. The run intervals don’t need to be fast and should be done at a comfortable pace.
Warm Up & Cool Down
At the start and completion of each run session, make sure you warm up and cool down by walking for 5 minutes at an easy pace.
Rest Days
Can be completed as a total rest if you are sore, or a better option is to assist recovery by completing a light walk or group fitness class at Pridham Hall.
Schedule
| Day 1: |
Rest Day or Active Recovery Walk or Pridham Hall Group Fitness Class - 1:15pm Yoga, 5:15pm Body Pump |
| Day 2: |
Run Day - 10 x 1 min Run + 1 min Walk bewteen sets |
| Day 3: |
Active Recovery Walk or Pridham Hall Group Fitness Class - 1:15pm Yoga, 5:15pm Body Pump |
| Day 4: |
Run Day - 6 x 2 min Run + 2 min Walk bewteen sets |
| Day 5: |
Rest Day or Active Recovery Walk or Pridham Hall Group Fitness Class - 1:15pm Body Pump |
| Day 6: |
Rest Day |
| Day 7: |
Run Day - 4 x 5 min Run + 2 min Walk bewteen sets |
| Day 8: |
Active Walk Recovery or Pridham Hall Group Fitness Class - 1:15pm Yoga, 5:15pm Body Pump |
| Day 9: |
Run day - 12 x 1 min Run + 1 min Walk bewteen sets |
| Day 10: |
Rest Day or Active Recovery Walk or Pridham Hall Group Fitness Class - 1:15pm Yoga, 5:15pm Body Pump |
| Day 11: |
Run Day - 5 x 3 min Run + 2 min Walk bewteen sets |
| Day 12: |
Rest Day or Active Recovery Walk or Pridham Hall Group Fitness Class - 1:15pm Body Pump |
| Day 13: |
Rest Day |
| Day 14: |
Run Day - 20 min continuous run |
| Day 15: |
Active Recovery Walk or Pridham Hall Group Fitness Class - 1:15pm Yoga, 5:15pm Body Pump |
| Day 16: |
Run Day - 4 x 2 min Run + 1 min Walk bewteen sets and 10 x 1min run + 1 min walk between sets |
| Day 17: |
Rest Day or Active Recovery Walk or Pridham Hall Group Fitness Class - 1:15pm Yoga, 5:15pm Body Pump |
| Day 18: |
Run Day - 4 x 4 min Run + 3 min Walk bewteen sets |
| Day 19: |
Rest Day or Active Recovery Walk or Pridham Hall Group Fitness Class - 1:15pm Body Pump |
| Day 20: |
Rest Day |
| Day 21: |
Run Day - 3 x 10 min Run + 2 min Walk bewteen sets |
| Day 22: |
Active Recovery Walk or Pridham Hall Group Fitness Class - 1:15pm Yoga, 5:15pm Body Pump |
| Day 23: |
Run Day - 5 x 2 min Run + 1 min Walk bewteen sets and 10 x 1 min run + 1 min walk between sets |
| Day 24: |
Rest Day or Active Recovery Walk or Pridham Hall Group Fitness Class - 1:15pm Yoga, 5:15pm Body Pump |
| Day 25: |
Run Day - 5 x 5 min Run + 2 min Walk bewteen sets |
| Day 26: |
Rest Day or Active Walk Recovery Walk or Pridham Hall Group Fitness Class - 1:15pm Body Pump |
| Day 27: |
Rest Day |
| Day 28: |
Run Day - 30 min continuous run |
| Day 29: |
Active Recovery Walk or Pridham Hall Group Fitness Class - 1:15pm Yoga, 5:15pm Body Pump |
| Day 30: |
Run Day - 3 x 2 min Run + 1 min Walk bewteen sets and 5 x 1min run + 1min Walk between sets |
| Day 31: |
Rest Day or Active Recovery Walk or Pridham Hall Group Fitness Class - 1:15pm Yoga, 5:15pm Body Pump |
| Day 32: |
Run Day - 3 x 5 min Run + 2 min Walk bewteen sets |
| Day 33: |
Rest Day or Active Recovery Walk or Pridham Hal Group Fitness Class - 1:15pm Body Pump |
| Day 34: |
Rest Day |
| Day 35: |
Run Day - 2 x 15 min Run + 3 min Walk bewteen sets |
| Day 36: |
Active Recovery Walk or Pridham Hall Group Fitness Class - 1:15pm Yoga, 5:15pm Body Pump |
| Day 37: |
Run Day - 3 x 3 min Run + 1 min Walk bewteen sets and 3 x 2min run + 1min walk between sets |
| Day 38: |
Rest Day or Active Recovery Walk or Pridham Hall Group Fitness Class - 1:15pm Yoga, 5:15pm Body Pump |
| Day 39: |
Run Day - 1 x 15 min easy run |
| Day 40: |
Rest Day or Active Walk Recovery Walk or Pridham Hall Group Fitness Class - 1:15pm Body Pump |
| Day 41: |
Rest Day |
| Day 42: |
Race Day - Good Luck |