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 first 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 1:50 This is a nice and gentle session, which will get you running for short periods at a time, and get you going on your journey to 5K fitness. We’ll keep everything easy, and allow plenty of walking – it’s all great exercise for the legs, and it will help get you running even better in the weeks to come. 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 60 seconds of running, followed by 90 seconds of walking We’ll be repeating this 7 times, for a total of 8 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.