Getting started with a new fitness plan can be difficult. When it comes to running, a lot of us just head out the front door and aim to come back home in one piece.

However, injury and poor technique can often stop grand plans just as you’re getting started. So, it’s important to know how best you can get active and make sure you build a stronger body in a healthy way.

We asked two-time Australian Olympian and Perth Running Club Head Coach Sarah Jamieson to give us the low down on some basic running plans.

Whether you are getting started for the first time in years, looking to improve on your current fitness or preparing for the next fun run, Sarah has a plan for you. Aim for three sessions per week, spaced out so your body can recover.

Zero Recent Experience

If you’re looking to restart your wellbeing journey, start here:

WEEK ONE SESSION

• 30 minutes of jogging for 30 seconds slow and then walk for 60 seconds briskly

WEEK TWO SESSION

• Warm-up jog of 5 minutes.
• 20 seconds running at a fast pace followed by 40 seconds walking. Do this five times.
• 3-minute recovery.
• 20 seconds running at a fast pace followed by 40 seconds walking. Do this five times.
• Warm down jog of 5 minutes.

Some Recent Experience

If running isn’t new for you, but you are in the market for some more support as you build towards your fitness goals, start here:

WEEK ONE SESSION

• Warm-up jog of 5 minutes.
• 3 minutes running at your 5km pace (so, if you had to run 5km non-stop how fast could you go, this is your pace for the session). This is followed by a 2-minute recovery walk/jog.
• 2 minutes running at your 5km pace followed by a 1-minute recovery walk/jog. Do this twice.
• 30 seconds sprint followed by a 1-minute recovery walk/jog. Do this six times.
• Warm down jog of 5 minutes.

WEEK TWO SESSION

• Warm-up jog of 5 minutes.
• 2 minutes running at 5km pace followed by 1-minute recovery walk/jog. Do this six times.
• 20 seconds running at a fast pace followed by 40 seconds walking. Do this four times
• Warm down jog of 5 minutes.

Experienced Runner

If you are a running gun and looking to test yourself over long distances or an upcoming fun run, start here:

WEEK ONE SESSION

• Warm-up jog of 5 minutes.
• 3 minutes at your 5km pace, with a 90 seconds walk/jog recovery. Do this five times.
• Warm down jog of 5 minutes.

WEEK TWO SESSION

• Warm-up jog of 5 minutes.
• 6 minutes running at 5km pace followed by 2 minutes recovery walk/jog.
• 4 minutes running 5km pace followed by 2 minutes recovery walk/jog. Do this twice.
• 2 minutes running 5km pace followed by 1-minute recovery walk/jog. Do this twice.
• Warm down jog of 5 minutes.

Be on the lookout for Coach Sarah’s next set of running plans to be released shortly.

If you need more resources or are looking to connect with some upcoming events, be sure to follow Step Up on Facebook and subscribe on YouTube

Otherwise, feel like you’re ready to Step Up? Let’s get your wellbeing journey started!

Step Up is delivered with thanks to the Department of Local Government, Sport and Cultural Industries’ Innovation Challenge Program.