At the beginning of a plan you should be able to cope with the amount and intensity of exercise. As the plan progresses the amount and intensity will increase. As this happens the body will adapt to the exercise routine, improving fitness.
- Before starting to train, set yourself detailed short-term goals to help you achieve your target and remain focused, for example 'to be able to run continuously for 1/2 an hour within 12 weeks'.
- Start training at a comfortable level taking into account current fitness levels.
- Always allow time to rest and recover after a hard session.
- To help improvement training should be balanced and varied - this will also keep you motivated.
There are two plans to choose from and each consists of 12 weeks of light exercise to get you into running. To select the right plan for you, follow the steps below...
Find your resting heart rate (RHR)
This is the number of heart beats per minute (bpm), while relaxed.
- Your resting heart rate varies throughout the day - take it at the same time every day so there are similar conditions each time you take your pulse - a good time is first thing in the morning before eating.
- Good places to take it are the radial artery located in your wrist or the carotid artery found in the neck.
- If you are taking the pulse at the radial artery, use the tips of your index and middle fingers to locate your pulse - first feel for the wrist bone at the base of the thumb and then slowly move towards your wrist.
- Once located, start the watch and begin counting your pulse - after a minute you should have an accurate reading. Try to avoid looking at the watch as the pulse is being counted as there is a tendency to count seconds instead.
- Make a note of your pulse for future reference.
Select an option below, based on your resting heart rate...
| RHR |
Plan |
| Above 100 |
PLEASE DO NOT ATTEMPT THE TRAINING PLANS! Consult your doctor for advice. |
| 80-100 |
Select the beginners training plan below |
| 70-80 |
Select the advanced beginners plan below |
| Below 70 |
Your level of fitness is high enough for the more advanced training plans listed in the training section. |