Kings Heath Running Club
Run and socialise in Kings Heath
Beginners Schedule
12 Week Running Plan
• Week 1-Introduction to running:
What to wear; important dos and don’ts; just having a go
Goal for session- Once round KH park without stopping
• Week 2-Recap on introduction:
Dynamic warm ups;
Importance of stretching;
Goal for session- Twice round the park without stopping
• Week 3- Individual goal setting:
Recap and temperature checking!
Goal for session- Twice round the park at ease
• Week 4- Out and about:
Important information for road running;
Recap on previous information;
Goal for everyone- 1.5 miles around Kings Heath Park
• Week 5- Touching base session:
How is it for you?
Goal for session- 2 miles on road
• Week 6- Recap on weeks 1-5:
Goal for session 2 miles on road at ease
• Week 7- Races and goals:
Induction on races and top tips from runners!
Goal for session 2.5 miles on road
• Week 8- Pushing forward and technique:
Running straight up!
Goal for session- 5k (3m) and times
• Week 9- Enjoying running and getting better at it:
Goal for session- 3.5 miles at ease
• Week 10- Pushing it up a gear:
Goal for session 4.5 miles on the road
• Week 11- Getting there:
Recap on all learnt to date;
Goal for session 4.5 miles at ease
• Week 12- What next? 5 miles as goal
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