Beginner’s Training Programme
Use your car to measure the distance so you know how far you are going. Change the times if necessary. If you are too fast and would go further than the allotted distance in the allotted time, then do less time. The distance is the key. Too much will hurt you so try not to exceed the recommended mileage. If possible have a few routes to keep it interesting. Give me your feedback!

Week 1:
Jog 2 minutes, walk 10 minutes and jog 3 minutes (walk to end) for a total of 1.5 km.
Repeat 3 times during the week.
Total distance for the week 4.5km.                                                     

Week 2:

Jog for 3 minutes , walk 10 minutes and jog 5 minutes (walk to end)for a total of 1.7km.
 Repeat 3 times during the week.
Total distance covered for the week 5.1km.

Week 3:

Session 1: Jog 5 minutes, walk 5 minutes and jog 5 minutes (walk to end) for a total of 2km.
Session 2: Jog 5 minutes, walk 5 minutes and jog 5 minutes (walk to end) for a total of 2km.
Session 3: Jog 5 minutes, walk 5 minutes and jog 5 minutes (walk to end) for a total of 2,5km once a week.
 Total distance covered for the week 6,5km.

Week 4: 

Session 1: Walk 2 minutes, jog 5 minutes, walk 2 minutes, and jog 5 minutes (walk to end) for a total of 3km.
Session 2:  Walk 2 minutes, jog 5 minutes, walk 2 minutes, and jog 5 minutes (walk to end) for a total of 3km.
Session 3: Walk 2 minutes, jog 5 minutes, walk 2 minutes, and jog 5 minutes (walk to end) for a total of 2,5km once a week.
Total distance covered for the week 8.5km

Week 5:

Session 1: Walk 2 minutes, jog 10minutes, walk 2 minutes and jog to the end for a total of 3km.
Session 2: Walk 2 minutes, jog 10minutes, walk 2 minutes and jog to the end for a total of 3km.
Session 3: Walk 2, jog 10 minutes, walk 5minutes and jog to the end for a total of 4km once a week.
Total distance covered for the week 10km.

Week 6: 

Session 1: Walk 2 minutes, jog 15 minutes, walk 2 minutes and jog to the end for a total of 4 km.
Session 2: Walk 2 minutes, jog 15 minutes, walk 2 minutes and jog to the end for a total of 4 km.
Session 3: Walk 2 minutes, jog 15 minutes walk 2 minutes and jog to the end for a total of 3.5km once a week.
Total distance covered for the week 11.5km.

Week 7: 

Session 1: Walk 2 mins jog to the end for 4km.
Session 2: Walk 2 minutes, jog 15 minutes, walk 10 minutes and jog to the end for a total of 5km.
Session 3: Walk 2 minutes, jog 10 minutes, and walk 10 minutes, jog to the end for a total of 4km.
Total distance covered for the week 13km.

Week 8: 

Session 1: Jog 15 minutes, walk 2 minutes, jog to the end for a total of 4km.
Session 2: Jog 15 minutes, walk 2 minutes, jog to the end for a total of 4km.
Session 3:  Jog 15 minutes, walk 10 minutes, jog to the end for a total of 5km.
Total distance covered for the week 13km.

Week 9: 

 Session 1: Jog 15 minutes, walk 2 minutes, jog to the end for a total of 5km.
Session 2: Jog 15 minutes, walk 10 minutes, jog to the end for a total of 5km
Session 3: Walk 2 minutes, jog to the end for a total of 4km.
Total distance covered for the week 14 km.

Week 10:

Session 1: Walk 5mins, run 20mins, walk to the end for a total of 5km
Session 2: Jog 15 minutes, walk 5 minutes, jog 15 minutes, walk to the end for a total of 5km.
Session 3: Jog 20 minutes, walk 5 minutes, jog to the end for a total of 5km.
Total distance covered for the week 15km.
Week 11:

Session 1: Run 25 minutes, walk to the end for a total of 5km.
Session 2: Jog 25 minutes, walk to the end for a total of 5km
Session 3: Jog 30 minutes, walk to the end for a total of 5km.
Total distance covered for the week 15km.

Week 12:

Jog 5 kms, no walking.
Repeat 3 times during the week.
Total distance covered for the week 15km.
You will notice your total distance each week is not increasing by more than 10%. Please make sure have good running shoes made for running before you start. Pop into Runners in Fourways Crossing or Sweat Shop in Dunkeld if you are in Johannesburg and get advice on running shoes. If you are elsewhere in the world go to a specialized running shoe shop where the attendant will check if the shoes are right for you.

Don’t worry about your speed. Just cover the distance and get your base training in mileage. After week 12 you can do one faster run per week. This will help you to get faster without injuring yourself.