Have you always wanted to be able to run?

Running is a great form of exercise but it can be quite a shock to the body if you aren't prepared. This online programme will support you to build up your cardiovascular fitness through walking before you start to run. We will help you to build a sustainable physical activity habit with 3 prescribed walk sessions per week and a 15 minute strength workout to help reduce your risk of injury.

Key Features

  • Flexibility

    The online course structure allows you the flexibility to complete the sessions in line with your schedule and at a pace that suits you.

  • Structure

    The plan helps you build on your cardiovascular fitness and your strength gradually, reducing the risk of injury and helping you progress continuously

  • Support

    The course hosts will be able to support you throughout the whole process and you can interact with other course participants in the session discussions

Course curriculum

  • 1

    Getting Started

    • Programme Overview

    • Introduction Video

  • 2

    Week 1

    • Week 1 - Walking Session Plan

    • Week 1 Plan Download

    • Plan your week

    • Warm Up Video

    • Cool down stretches

    • Week 1 - 15 minute strength session

    • End of Week 1

  • 3

    Week 2

    • Week 2 - Walking Session Plan

    • Week 2 Plan Download

    • Plan your week

    • Warm Up Video

    • Cool down stretches

    • Week 2 - 15 minute strength session

    • End of Week 2

  • 4

    Week 3

    • Week 3 - Walking Session Plan

    • Week 3 Plan Download

    • Plan your week

    • Warm Up Video

    • Cool down stretches

    • Week 3 - 15 minute strength session

    • End of Week 3

  • 5

    Week 4

    • Week 4 - Walking Session Plan

    • Week 4 Plan Download

    • Plan your week

    • Warm Up Video

    • Cool down stretches

    • Week 4 - 15 minute strength session

    • End of Week 4

  • 6

    Moving Forwards

    • What's next?

    • Give us your feedback