8 week pre-training schedule

If you have not run for a long time, or would benefit from some extra training before starting your training programme the below 8 week pre-training schedule will really help.

Mon  Tue Wed Thurs Fri Sat Sun
Week 1 Walk/Jog 20mins Rest Walk/Jog 30mins Rest Walk/Jog 30mins Rest Walk/Jog 40mins
Week 2 Jog 15mins Rest Walk/Jog 40mins Rest Walk/Jog 30mins Rest Jog 25mins
Week 3 Walk/Jog 50mins Rest Walk/Jog 60mins Rest Jog 30mins Rest 20mins Fast
Week 4 Walk/Jog 60mins Rest Run 25mins Rest Jog 40mins Rest Jog 50mins
Week 5 Rest Rest Jog 45mins Rest Easy 20mins Rest Run 3km fast
Week 6 Easy 30mins Rest Jog 60 mins Rest Run 45mins Rest Jog 60mins
Week 7 Rest 40 mins fast 30 mins easy Rest 45mins easy Rest Run 45mins
Week 8 Rest run 45 mins Rest Run 30mins Rest Rest 5k Race