None To Run

None To Run

Based on the programme put together by USATF (USA Track and Field) certified coach and former Kinesiologist Mark Kennedy, we offer our beginners a 12 week None To Run programme. The programme has a slower build up than the more traditional Couch To 5K making it more manageable for absolute beginners. Its slower build up also allows regular beginners more time to gain confidence and consolidate their progress which means they are less likely to give up and more likely to continue running.  The programme builds from 30 second run segments to 25 minutes of continuous running. On graduation, runners move onto the Graduation To 60 Programme which increases the continuous running time to 60 minutes which means covering anything for around 6k to 10k depending on speed.

All sessions are repeated 3 times each week and start with a 5 minute warm up walk and finish with a 5 minute cool down plus stretches.

Week 1 –  30 seconds run, 2 minutes walk x 8

Week 2 –  1 min run, 2 minutes walk x 6

Week 3 –  1 min run, 2 minutes walk x 8

Week 4 –  90 seconds run, 2 minutes walk x 8

Week 5 –  90 seconds run, 1 minute walk x 8

Week 6 –  90 seconds run, 1 minute walk x 10

Week 7 –  2 minutes run, 30 seconds walk x 8

Week 8 –  2 minutes run, 30 seconds walk x 10

Week 9 –  5 minutes run, 2 mins walk x 4

Week 10 – 20 minute run

Week 11 – 22 minute run

Week 12 – 25 minute run