This running program was designed for novice runners who had either never run before or had run very little due to being plagued by injury. The structure of this program was implemented in a 4-year long research study that looked at the effect of the progression in mileage on risk of injury.

The outcomes were very positive, as those who followed this program were five times less likely to get injured. What is even more impressive is that no other program that has been used in a scientific study has been as effective at minimizing the risk of injury as this program.

The program lasts 13-weeks and uses a run-walk system. This is one of the key components of the program as it allows you to build-up your mileage and time spent running, without exposing yourself to excessive fatigue or the continuous impact forces that are responsible for the majority of running injuries.

The walking periods have been set at two minutes. This has been done for a reason as we have found that this recovery period represents the sweet spot between hormonal and muscular recovery. However, the running periods increase in time very conservatively and progressively. This is to allow for your joints and muscles to adapt to running and reduce the risk of injury.

I hope that you enjoy this amazing journey of starting to run. Keep in mind that it should be a fun and enjoyable experience and that running should be considered as a hobby, rather than a chore.

I wish you luck and many happy kilometers of running in the near future!

Yours in Running,
Devon Coetzee, PhD