Beginner Training Plans

Congratulations! You have taken your first major step towards a new, healthier you. Just by clicking on this article, you’ve told yourself that running is possible…and you’re right.

Following a plan is a great way to focus you and for you to be safe in the knowledge that you are on a tried-and-tested route to achieving your running goals. We have devised a range of achievable training plans to suit your goal, ranging from 5km, 10km and half marathon plans.

Below are a number of plans that you can print off and take to the gym, stick to your desk at work or even your fridge at home to help motivate and keep you on track.
Remember, it’s always a good idea to check with your GP before starting any new exercise, especially if you have any health concerns. 

Desk to 5k

A 5km run is 3.1miles but don’t be daunted by the distance, it’s a great distance to aim for as a beginner.

This Desk to 5K plan is an 8 week programme designed for those with absolutely no prior running experience. The plan involves 3 workouts per week, combining running and walking to gradually build up fitness and stamina and can be completed either outside in the fresh air or on the treadmill at your gym.

Desk to 5K plan

Desk to 10K

The 10K (6.2 miles) is a classic distance that is great for a number of reasons  - it's far enough to test you to the limit and provide you with a real challenge to get your teeth into, without disheartening beginners, and a 10K can be done in a short enough time, even if you are new to it.

Even if you're new to running, follow CSSCs Desk to 10K plan, and over the course of 8 weeks you’ll gradually build up your endurance levels ready for race day. With a mixture of hill running, long runs on a Sunday, quicker bursts of training at the start of the week and as well as time pencilled in for you to exercise in other ways such as going to gym classes, swimming and bike rides, there’s plenty of variety to the training to keep you motivated.

Desk to 10K plan