The starting point for this running schedule is that you should be able to run 1.25 miles/2km. (If you’re not at this level, then see the link at the bottom for a 0 to 2km program). The aim of the schedule is to complete a total of 25 miles/40km over 6 weeks. It starts with two 1.25 mile/2km runs and a slightly shorter 1 mile/1.6km run in the first week and then progresses the distances slightly each week.
How to run safely
As this isn’t a complete beginners plan, you’re probably already aware of exercise safety, but please check these guidelines. Please also be aware of personal safety when choosing the time and location of your run.
You should warm your muscles and joints up before running, either by a couple of minutes of walking, or by doing this warm up routine. You should also walk at the end of your run, until your heart rate returns to normal.
When your heart rate has recovered, but before your body has cooled down, is an ideal time to stretch. Stretching helps us to stay flexible and avoid injury. For runners, stretching the calf muscles is particularly important. This stretching routine will stretch all the major leg muscles.
Planning a route
You can map out a route of the right length for each run, using an online route planner or a smart phone app. Alternatively, if you know your running speed, you can work out how long the run will take you. Once you have worked this out, you just need to run for half the time, then turn around and run back. (An app like Strava or a fitness tracker watch will tell you your running speed for any run that you record.)
Here’s the schedule – in both miles and km. The total distance increases by just 0.25 mile/0.4 km each week, apart from the final week when it increases by 0.5 mile/0.8 km. You can get a printable copy of the schedule by entering your e-mail address below.
Running schedule – miles
Running schedule – km
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