Beginner Running Program

Beginner Running Program

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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 Hal 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 Hal 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 Hal 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 Hal 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 Hal Group Fitness Class - 12:30pm 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 Hal 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 Hal 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 Hal Group Fitness Class - 12:30pm 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 Hal 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 Hal 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 Hal Group Fitness Class - 12:30pm 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 Hal 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 Hal 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 Hal Group Fitness Class - 1:30pm 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 Hal 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 Hal Group Fitness Class - 12:30pm 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 Hal Group Fitness Class - 1:15pm Body Pump
Day 41: Rest Day
Day 42: Race Day - Good Luck

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