Course description

Would you like to start running but don't know where to begin, or have you tried before and given up after a week or two? This course takes you from your very first walk-run session to running 30 minutes without stopping, then to your first 5K and beyond, at a pace that suits a real beginner.

It's a full course, not a quick plan. There are 10 sections and 50 written lessons, each with a practical exercise. You follow a fictional beginner in Llanelli through his first eight months of running, from struggling with one-minute runs on dark January evenings to a timed 5K in September, with the exact sessions, times and distances from his run log, the mistakes he made and how he fixed them. Every section has a worksheet, model answers, a cheat sheet and printable plans, cards or trackers.

What you'll learn

• Getting started safely: how fitness builds, when to check with your GP first, what kit you really need and your first session.
• Running technique: posture, arms, stride, breathing, the talk check and an effort scale, and running on hills and different surfaces.
• A 9-week walk-run plan: three sessions a week, building gently to 30 minutes of running, with what to do if you need to repeat a week.
• Warm-ups, cool-downs and strength: simple routines and home strength exercises that help you run comfortably.
• Staying injury-free: telling normal soreness from a warning sign, common niggles, building up gradually, rest and coming back after illness.
• Food, drink and the weather: eating and drinking around runs, and running in heat, cold, rain and the dark.
• Running safely outdoors: routes, road safety, personal safety, running with others and keeping a run log.
• From 30 minutes to 5K: your first 5K, easy and longer runs, strides and hills, and an 8-week 5K improvement plan.
• Running for life: goals, fitting runs into a busy week, setbacks, wellbeing and running at different stages of life.

The final project

You'll run your own 5K, on a measured route or at a local timed event, then review your run log and plan your next 8 weeks of running. A project brief, a run log review sheet and an 8-week planner are included.

Who this course is for

• Complete beginners who have never run, or haven't run for years.
• People who have started a running plan before and stopped, and want to understand how to keep going.
• New runners who can run for 30 minutes and want to get to 5K and improve safely.

How the course works

Read each lesson, then go for your run or do the exercise. All you need is a pair of comfortable running shoes, clothes you can move in and a way to time yourself, such as the clock on your phone. The course gives general guidance, not medical advice, and tells you when to check with a health professional. You keep lifetime access, so you can come back whenever you need a reminder.

What will I learn?

• Check whether you should talk to your GP first and choose the kit you really need
• Run with relaxed posture, comfortable breathing and an easy, conversational pace using the talk check and an effort scale
• Follow a 9-week walk-run plan from one-minute runs to 30 minutes of running without stopping
• Warm up, cool down and do simple strength and balance exercises that support your running
• Tell normal soreness from a warning sign, build up gradually and come back safely after illness or a break
• Eat, drink and dress sensibly for your runs in heat, cold, rain and the dark
• Plan safe routes, run with others and keep a useful run log
• Run your first 5K, follow an 8-week 5K improvement plan and plan your running for the months ahead

Frequently asked questions