Using a running plan can help you:

Thirty minutes of running will burn between 280 and 520 calories.

Regular running is one of the most effective ways of losing weight, getting fit and staying healthy.

This beginner running plan has everything you need.

Beginner running plan:

Simply enter how many minutes you think you can currently run for.

I can run for minutes without stopping.

Level 1: Establish a habit of exercise

Exercise is much easier once you’ve established the habit.

This six week plan will help you get in the habit of regular exercise.

Change the rest days if you want, but try to do no more than 2 days without a rest.

This plan will get you out running regularly.

By the end you’ll be out running every single week.

This will allow you to cover twice the distance running that you can today walking, in the same amount of time.

This plan will train you to run for longer and longer periods of time.

Each stage will gradually push you forward, but do so slowly enough that you don’t risk an injury.

By the end you’ll be able to run a 5K (3.1 miles) non-stop.

By the end of this beginners running plan you’ll really be able to call yourself a runner!

This plan mixes in periods of faster running along with hill climbs. These two types of different running stresses force your body to adapt.

You will get stronger, fitter and by the end be able to run a full 10K (6.2 miles) non-stop!