Weekly training! From Zero to 5km!

I'll be posting a new post every Friday with details for people looking to start one of the most accessible forms of exercise around, running!

Week 1:
Warm up with a 10 minute stretch to be done by all:

• calf stretch on a step, dropping the heel down to below the toes. Hold for 30 seconds each side, repeat.
• Sit on your bum, legs out straight, reach for your toes. Hold for 10 seconds, pull your left leg in so the heel is touching your right inner thigh and the knee is on the ground, hold for 10 secs, change legs, repeat for 10 secs, repeat all of it once more.
• standing with a wall or post for support, bring your foot to your bum and grab with your hand, hold for 30 secs, repeat on the other leg.

Running:
We will be starting out basic, I'm going to include two pieces of advice, for those who can run and those who cant at all.

A (for complete newbies)

• you guys are going to run for 1 minute and a pace that is very, very easy. Your then going to walk for 4. Repeat 5 times. If this is too hard, start easier and do 3 times and walk the rest, the goal here is to keep on your toes and moving.
  I want you to do this 3 times, from Monday - Wednesday - Friday.

B (for those of your who can currently run for 20 minutes at an easy pace pain free)

• I want you to go for up to 3 runs this week, and maybe go to the gym the other 2.
  Your runs look like this:
  Monday- easy run for 30 minutes, shouldn't breath too hard here, conversational pace.
  Wednesday - 1km intervals. Warm up with a 10 minute run then:
  I want you to work out how fast you want to run a 5km, work out how long it takes to do 1km at that time, and then run the 1km intervals at that pace. Do 3 with 3 minutes rest between each.
  Cool down with a 10 minute run.
  Friday - 45 minute run, find a trail preferably with a few hills, keep it easy and enjoy nature.

Remember, these sessions will seem easy, and they are meant to. There's no need to over complicate things.

If anyone would like me to start a weights based program similar to above, let me know, if there is enough interest I will do it!

NOTE: These are to be taken purely as advice and not medical or any kind of recommendation. Everything done should be done with proper medical precaution and please ask your doctor prior to beginning a training regime.