Couch to 7km running workout plan for beginners

...Let’s understand what good running training requires. In general, the more we run the fast we will get.

However, not all runs can be the same. We will start off slow and easy building throughout the program to incorporate speed work and race pace (RP) work.

Race pace is the speed at which you want to complete the final 7km at. For example, if I want to complete the 7km run in 35 minutes my race pace would be 5 minutes per km (35/7 = 5).

If you are unsure how fast you can run stick to 6 minutes per km at the beginning and adjust your speed as you get faster!

Don’t forget to take care of your body. 

Start each run off with a warmup and some dynamic stretching, hydrate along the way, and be sure to do a light cool down with static stretching once you are done with your runs.

WIthout further ado, let's begin with the programme:

Week 1:
20 minutes jog (3 min run, 2 min walk)

25 minutes jog (3 min run, 2 min walk)

Week 2:
25 minutes jog (4 min run, 1 min walk)

15 minutes jog

Week 3:
30 minutes jog (4 min run, 1 min walk)

20 minutes jog

Week 4:
25 minutes jog

5x2 minutes @ Race pace effort (10 min warmup (WU), 5x2 min @ race pace (RP) with 2 min rest, 5 min cooldown (CD) )