Clicky

Personal Trainer Leeds

Fab Girl Fitness is a personal trainer based in Leeds.

If you’ve never run before, or if you’ve not done any running for 3 months or longer, then this is the program for you!

This interval plan is based on 3 sessions per week for 13 weeks. Over the 13 weeks you will gradually progress as your walking time decreases and running time increases.

Each session ranges from 28 minutes to 76 minutes. I would recommend wearing a sports watch as you will need to time the walk/run segments of your sessions.

Once you reach the 6 week point you will have the option to continue progressing but if you find you prefer the combination of walking and running you can choose the ‘Walk/Run Option’.

The most important thing to remember is that you need to take it at a comfortable pace; this programme isn’t about speed it’s about endurance. The ‘run’ intervals should be a slow jog (you should be able to say 2 or 3 sentences without losing your breath). You may feel tempted to pick up the pace but be patient and enjoy it!

WEEK 1

Session 1 – 34 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 1 minute. Walk 2 minutes. Do this 8 times
  3. Cool-down: Walk slow & easy 5 minutes

Session 2 – 28 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 1 minute. Walk 2 minutes. Do this 6 times
  3. Cool-down: Walk slow & easy 5 minutes

Session 3 – 31 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 1 minute. Walk 2 minutes. Do this 7 times
  3. Cool-down: Walk slow & easy 5 minutes

 

WEEK 2

Session 1 – 38 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 2 minutes. Walk 2 minutes. Do this 7 times.
  3. Cool-down: Walk slow & easy 5 minutes

Session 2 – 31 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 1 minute. Walk 2 minutes. Do this 7 times.
  3. Cool-down: Walk slow & easy 5 minutes

Session 3 – 34 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 2 minute. Walk 2 minutes. Do this 6 times.
  3. Cool-down: Walk slow & easy 5 minutes

 

WEEK 3

Session 1 – 45 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 3 minutes. Walk 2 minutes. Do this 7 times
  3. Cool-down: Walk slow & easy 5 minutes

Session 2 – 34 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 2 minutes. Walk 2 minutes. Do this 6 times.
  3. Cool-down: Walk slow & easy 5 minutes

Session 3 – 40 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 3 minutes. Walk 2 minutes. Do this 6 times.
  3. Cool-down: Walk slow & easy 5 minutes

Coaching Advice: As the run portion gets longer the key is to remember it’s the arm action that regulates the rhythm and pace. Focus on keeping the shoulders square and relaxed, driving the arms comfortably backward, so that they then swing forward freely, thus maintaining a nice comfortable rhythm. You’ll find that the legs will adjust accordingly. Remember, your personal pace needs to stay comfortable, and when you finish every session, you should always feel as though you could have done more.

 

WEEK 4 – EASY RECOVERY WEEK

Session 1 – 40 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 3 minutes. Walk 2 minutes. Do this 6 times.
  3. Cool-down: Walk slow & easy 5 minutes

Session 2 – 30 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 2 minutes. Walk 2 minutes. Do this 5 times.
  3. Cool-down: Walk slow & easy 5 minutes

Session 3 – 40 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 2 minutes. Walk 3 minutes. Do this 6 times.
  3. Cool-down: Walk slow & easy 5 minutes

Coaching Advice: You’ve already come a long way since Session 1, and your body needs a rest as we slowly build on your fitness level. Remember how unsure of yourself you were when you first tackled these running intervals? You should be starting to understand your own comfort zone now and have more confidence with the rhythm of your runs. Enjoy the easy week, and keep your pace relaxed and comfortable.

 

WEEK 5

Session 1 – 46 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 3 minutes. Walk 1 minute. Do this 9 times.
  3. Cool-down: Walk slow & easy 5 minutes

Session 2 – 34 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 2 minutes. Walk 1 minute. Do this 8 times.
  3. Cool-down: Walk slow & easy 5 minutes

Session 3 – 42 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 3 minutes. Walk 1 minute. Do this 8 times.
  3. Cool-down: Walk slow & easy 5 minutes

Coaching Advice: To this point you have been finding your own natural rhythm as you work through your easy talking pace runs. Time now to think more about your technique and focus on keeping your body upright and relaxed, maintaining a comfortable, natural stride length. Some of you will have a heel-toe action, and some of you will find you land slightly more towards the midfoot. It depends on your stride length and personal pace. Feeling relaxed and comfortable is what is important. As always, remember your arm action controls the pace. Nice little steps accompanied by a short arm swing, and very little knee lift.

 

WEEK 6

Session 1 – 52 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 5 minutes. Walk 1 minute. Do this 7 times.
  3. Cool-down: Walk slow & easy 5 minutes

Session 2 – 38 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 3 minutes. Walk 1 minute. Do this 7 times.
  3. Cool-down: Walk slow & easy 5 minutes

Session 3 – 50 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 3 minutes. Walk 1 minute. Do this 10 times.
  3. Cool-down: Walk slow & easy 5 minutes

Coaching Advice: At this stage you may find that you feel heaviness in your legs as the timed running intervals have been slowly increasing. Although you may feel a little tired, persevere through this and you’ll feel better soon. Your body is constantly adjusting to its new workloads and a training effect is taking place. Remember to stay relaxed and maintain your personal talking pace by focusing on your arm action.

THIS IS A GOOD TIME TO ASSESS HOW YOU ARE FEELING

Remember your goal is to safely and comfortably complete a 10km run. It’s important to be honest with yourself and realise that everyone is different. The walking portions of your sessions have been decreasing while the running portions have been increasing. At any time throughout the remaining weeks, you can choose to continue with the program as indicated, or choose the WALK/RUN option presented each week, depending on how you are feeling.

If the running progressions have been comfortable for you, then you can choose to continue with the program. Your running time will continue to progress, with significantly less walking time, so that you will then be prepared to primarily run a 10K with very little, if any, walking.

 

WEEK 7

Session 1 – 54 min or 5K distance

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 10 minutes. Walk 1 minute. Do this 4 times or repeat pattern over the 5K distance
  3. Cool-down: Walk slow & easy 5 minutes

Session 2 – 40 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 4 minutes. Walk 1 minute. Do this 6 times.
  3. Cool-down: Walk slow & easy 5 minutes

Session 3 – 52 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 5 minutes. Walk 1 minute. Do this 7 times.
  3. Cool-down: Walk slow & easy 5 minutes

Walk/Run Option

Session 1 – 52 min. or 5K distance

  1. Warm-up: Walk slow & easy 5 minutes.
  2. Run 6 minutes. Walk 1 minute. Do this 6 times or repeat pattern over the 5K distance.
  3. Cool-down: Walk slow & easy 5 minutes.

Session 2 – 40 min

  1. Warm-up: Walk slow & easy 5 minutes.
  2. Run 4 minutes. Walk 1 minute. Do this 6 times.
  3. Cool-down: Walk slow & easy 5 minutes.

Session 3 – 50 min

  1. Warm-up: Walk slow & easy 5 minutes.
  2. Run 4 minutes. Walk 1 minute. Do this 8 times.
  3. Cool-down: Walk slow & easy 5 minutes.

Coaching Advice: Congratulations! You are over halfway through the program, and you have learned so much about what your body can handle. If you are still feeling sluggish don’t worry, it’ll soon subside. In the remaining weeks you will have the WALK/RUN OPTION available to you, and you can choose that option if you find you are struggling with the increases in running time. There is no wrong decision. Either way you will safely and comfortably complete 10km in the way that is best for you.

This week, since you are over halfway, it would be a great idea to boost your confidence and test yourself over a 5K. Mark out a reasonably accurate course, and repeat your indicated pattern of walking and running over that 5K distance. You can do it! It’s so important to stay relaxed and keep the pace consistent as always. Focus on that arm action and the legs will follow. Keep the shoulders relaxed by pinching your thumb together with your middle finger. It takes the stress out of your upper body and places it on a small pressure point.

WEEK 8 – EASY RECOVERY WEEK

Session 1 – 54 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 10 minutes. Walk 1 minute. Do this 4 times.
  3. Cool-down: Walk slow & easy 5 minutes

Session 2 – 38 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 3 minutes. Walk 1 minute. Do this 7 times.
  3. Cool-down: Walk slow & easy 5 minutes

Session 3 – 46 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 5 minutes. Walk 1 minute. Do this 6 times.
  3. Cool-down: Walk slow & easy 5 minutes

Walk/Run Option:

Session 1 – 52 min

  1. Warm-up: Walk slow & easy 5 minutes.
  2. Run 5 minutes. Walk 1 minute. Do this 7 times.
  3. Cool-down: Walk slow & easy 5 minutes.

Session 2 – 38 min

  1. Warm-up: Walk slow & easy 5 minutes.
  2. Run 3 minutes. Walk 1 minute. Do this 7 times.
  3. Cool-down: Walk slow & easy 5 minutes.

Session 3 – 46 min

  1. Warm-up: Walk slow & easy 5 minutes.
  2. Run 2 minutes. Walk 1 minute. Do this 12 times.
  3. Cool-down: Walk slow & easy 5 minutes.

Coaching Advice: Well done! You deserve a nice easy week! Volume is down this week; so that you can be comfortable knowing you can handle the workload. If you have any unusual aches or pains this is a good week to take a day or two off and perhaps do some cross training for a change.

 

WEEK 9

Session 1 – 68 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 10 minutes. Walk 1 minute.
  3. Run 15 minutes. Walk 1 minute.
  4. Run 20 minutes. Walk 1 minute.
  5. Run 10 minutes.
  6. Cool-down: Walk slow & easy 5 minutes

Session 2 – 46 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 5 minutes. Walk 1 minute. Do this 6 times.
  3. Cool-down: Walk slow & easy 5 minutes

Session 3 – 54 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 10 minutes. Walk 1 minute. Do this 4 times.
  3. Cool-down: Walk slow & easy 5 minutes

Walk/Run Option:

Session 1 – 66 min

  1. Warm-up: Walk slow & easy 5 minutes.
  2. Run 6 minutes. Walk 1 minute. Do this 8 times.
  3. Cool-down: Walk slow & easy 5 minutes.

Session 2 – 45 min

  1. Warm-up: Walk slow & easy 5 minutes.
  2. Run 4 minutes. Walk 1 minute. Do this 7 times.
  3. Cool-down: Walk slow & easy 5 minutes.

Session 3 – 55 min

  1. Warm-up: Walk slow & easy 5 minutes.
  2. Run 4 minutes. Walk 1 minute. Do this 9 times.
  3. Cool-down: Walk slow & easy 5 minutes.

Coaching Advice: Back to work again, with significant increases in your total workout time! Remember, you are preparing for 10 kms. That means the volume, or total time spent walking and running has to gradually progress so that physically and mentally you are prepared for the distance. As always, pace is personal, and should always stay at a talking pace. It’s all about your body adjusting to the impact and your mind adjusting to the distance. Be confident, strong and relaxed.

 

WEEK 10

Session 1 – 72 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 10 minutes. Walk 1 minute.
  3. Run 20 minutes. Walk 1 minute.
  4. Run 30 minutes.
  5. Cool-down: Walk slow & easy 5 minutes

Session 2 – 54 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 10 minutes. Walk 1 minute. Do this 4 times.
  3. Cool-down: Walk slow & easy 5 minutes

Session 3 – 57 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 20 minutes. Walk 1 minute.
  3. Run 15 minutes. Walk 1 minute.
  4. Run 10 minutes.
  5. Cool-down: Walk slow & easy 5 minutes

Walk/Run Option:

Session 1 – 73 min

  1. Warm-up: Walk slow & easy 5 minutes.
  2. Run 8 minutes. Walk 1 minute. Do this 7 times.
  3. Cool-down: Walk slow & easy 5 minutes.

Session 2 – 55 min

  1. Warm-up: Walk slow & easy 5 minutes.
  2. Run 4 minutes. Walk 1 minute. Do this 9 times.
  3. Cool-down: Walk slow & easy 5 minutes.

Session 3 – 58 min

  1. Warm-up: Walk slow & easy 5 minutes.
  2. Run 5 minutes. Walk 1 minute. Do this 8 times.
  3. Cool-down: Walk slow & easy 5 minutes.

Coaching Advice: This is a big week as you tackle more increases in time spent running with the usual 1-minute of walking in-between. You are ready for it! Rhythm is the key, maintained by focusing on a relaxed comfortable arm action. Again, it’s all about getting used to impact and distance. Remember there are always those that would like to go faster, but “speed” is truly irrelevant right now. You are “learning to run” and it should feel easy and comfortable (and enjoyable!)

 

WEEK 11

Session 1 – 71 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 40 minutes. Walk 1 minute.
  3. Run 20 minutes.
  4. Cool-down: Walk slow & easy 5 minutes

Session 2 – 54 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 10 minutes. Walk 1 minute. Do this 4 times.
  3. Cool-down: Walk slow & easy 5 minutes

Session 3 – 57 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 20 minutes. Walk 1 minute.
  3. Run 15 minutes. Walk 1 minute.
  4. Run 10 minutes.
  5. Cool-down: Walk slow & easy 5 minutes

Walk/Run Option:

Session 1 – 76 min

  1. Warm-up: Walk slow & easy 5 minutes.
  2. Run 10 minutes. Walk 1 minute. Do this 6 times.
  3. Cool-down: Walk slow & easy 5 minutes.

Session 2 – 55 min

  1. Warm-up: Walk slow & easy 5 minutes.
  2. Run 4 minutes. Walk 1 minute. Do this 9 times.
  3. Cool-down: Walk slow & easy 5 minutes.

Session 3 – 58 min

  1. Warm-up: Walk slow & easy 5 minutes.
  2. Run 5 minutes. Walk 1 minute. Do this 8 times.
  3. Cool-down: Walk slow & easy 5 minutes.

Coaching Advice: You can feel such confidence in your preparation! Solid work this week as you reach your maximums for the program in both volume and total running time. In the WALK/RUN you’re up to a milestone 76 minutes in workout time, with repeats of 10 minutes of running time. In the RUN you realize you are now able to run as long as you need to, providing you stay with your own personal talking pace. Lots of talking, encouragement and maintaining a relaxed, efficient stride through a nice comfortable arm action. This is a Big Week, and remember, you’re nearly there! Keep in mind how far you’ve progressed from the first session, where running continuously for any length of time hardly seemed possible.

 

WEEK 12 – EASY VOLUME WEEK

Session 1 – 60 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 50 minutes.
  3. Cool-down: Walk slow & easy 5 minutes

Session 2 – 43 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 10 minutes. Walk 1 minute. Do this 3 times.
  3. Cool-down: Walk slow & easy 5 minutes

Session 3 – 52 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 15 minutes. Walk 1 minute.
  3. Run 15 minutes. Walk 1 minute.
  4. Run 10 minutes.
  5. Cool-down: Walk slow & easy 5 minutes

Walk/Run Option:

Session 1 – 64 min

  1. Warm-up: Walk slow & easy 5 minutes.
  2. Run 8 minutes. Walk 1 minute. Do this 6 times.
  3. Cool-down: Walk slow & easy 5 minutes.

Session 2 – 40 min

  1. Warm-up: Walk slow & easy 5 minutes.
  2. Run 4 minutes. Walk 1 minute. Do this 6 times.
  3. Cool-down: Walk slow & easy 5 minutes.

Session 3 – 52 min

  1. Warm-up: Walk slow & easy 5 minutes.
  2. Run 5 minutes. Walk 1 minute. Do this 7 times.
  3. Cool-down: Walk slow & easy 5 minutes.

Coaching Advice: You’re almost there! This is a very important week: You should feel comfortable as the volume and time spent running are less than last week in order to give you some recovery. Mentally you simply have to believe in yourself and the workouts should feel easy. Stay focused and concentrate on maintaining rhythm. Imagine that next week you’ll be able to complete a 10km run easily! If you are finding you cannot carry on a conversation, then as always, slow down and take a walk break if you need to! Run as you feel, and be proud of yourself!

 

WEEK 13

Session 1 – 50 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 40 minutes.
  3. Cool-down: Walk slow & easy 5 minutes

Session 2 – 43 min

  1. Warm-up: Walk slow & easy 5 minutes
  2. Run 10 minutes. Walk 1 minute. Do this 3 times.
  3. Cool-down: Walk slow & easy 5 minutes

Session 3 – 10kms!

Walk/Run Option:

Session 1 – 54 min

  1. Warm-up: Walk slow & easy 5 minutes.
  2. Run 10 minutes. Walk 1 minute. Do this 4 times.
  3. Cool-down: Walk slow & easy 5 minutes.

Session 2 – 40 min

  1. Warm-up: Walk slow & easy 5 minutes.
  2. Run 4 minutes. Walk 1 minute. Do this 6 times.
  3. Cool-down: Walk slow & easy 5 minutes.

Session 3 – 10kms!

  1. Run (and walk) as you feel and be sure to enjoy it! You’ve worked hard to get to this point – you should be very proud of yourself!

Let me know how you get on!

I offer specific training for short and long distance runs, contact me for more details.

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