Medway Sport presents a 10-session solo running plan for beginner runners. Welcome to Ready 2 Run with Medway Sport. I’m Ed and I’m here to guide you through the second session of our solo training plans. If you’re new, I recommend listening to some brief instructions before you begin, but if you are repeating this session or already understand how it works, then feel free to skip to the start at 1:30. This session builds a little on the first one, getting you running for a little longer each time.  There's still plenty of walking involved to allow you to recover between the runs. Before the session, ensure you warm up first. This will help you prepare for the run, and reduce your risk of injury. You can follow a simple warm-up with me in video form by following the links on our Beginner’s running webpage at medway.gov.uk. You can also find this session in text form on the same webpage, if you’ve already got the hang of things and would prefer your own music, or running without headphones like I do! This session is divided into running and walking parts: There will be 90 seconds of running, followed by 90 seconds of walking We’ll be repeating this 8 times, for a total of 12 mins of running. For the running, keep everything at an easy, gentle pace – there’s no need to rush! When it’s time to walk – take deep breaths, and fast strides (power-walking) to help to keep your heart rate up and ready to go again.

Music sources: Excerpt of 'Upbeat Party' by Scott Holmes (https://freemusicarchive.org/music/Scott_Holmes) is licensed under CC BY -NC Attribution-NonCommercial License. Excerpt of 'Inspirational Outlook' by Scott Holmes (https://freemusicarchive.org/music/Scott_Holmes) is licensed under CC BY -NC Attribution-NonCommercial License.