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Introduction to Running


Simon Olney

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6 Weeks

Plan Description

In this plan, sub 17 minute 5K runner and British Triathlon Level 3 Coach in training Simon Olney will help take you from a non runner to running 30 minutes nonstop.

This plan is designed for those who are completely new to running, who haven't run since school and are looking for some guidance. You don't need much equipment for this plan, simply a device to time your intervals, some trainers and a foam roller.

For the trainers, you don't need running specific trainers which cost three figures if you're unsure if this is the sport for you just yet, you just need some athletic trainers (no Converse, Vans e.t.c.) to get started, I spent my first eighteen months of running in a pair of trainers I picked up from Sports Direct. Try a few pairs on and make sure you have about a centimetre of room at the front of the shoe to allow for your foot to swell as you run. You don't want to end up losing toenails or developing blisters from trying on a shoe that is too small, neither do you want your foot to start moving around inside the shoe as you run from being too big. You don't need special running clothes either, anything you have knocking around from other sports will do for now.

The final item, the foam roller is for self massage. This is very important as your muscles will become tight and knotted from repeated running and strength work. The foam roller is used by placing the affected muscle on top of the foam roller, and shifting it back and forth on the foam roller for around 30 seconds, as this will help the muscle relax. This is recommended after every run, but compulsory once a week to prevent injury and improve your biomechanics. If you do develop any pain or tightness when running please consult an expert, do NOT ask for advice from the internet.

Everybody is an individual, and some may really struggle with some of the distances. If you are unable to complete the workouts one week, I recommend you have a second attempt at the week rather than moving ahead, and you're unlikely to catch up. Remember that this is supposed to be fun, and don't try to build Rome in a day!

This plan is categorised as 5K to attract new runners, however it works on a basis of time rather than distance to make it accessible to runners of all abilities. However you could replace the 30 minute continuous run with a 5K should you wish.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
00:29:00 00:12:00
Run x3
01:11:00 00:40:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
00:29:00 00:12:00
01:11:00 00:40:00
Day Off
—— ——

Training Load By Week

Simon Olney

Phazon Triathlon

I am an IRONMAN Certified Coach studying for their British Triathlon Level 3 course specialising in helping athletes with unpredictable lifestyles maximise their time, with success helping individuals qualify for world championship events and medal at national championships.

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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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