The beauty of running is that there are actually very few needs, all you'll actually ever really need is you, perhaps a decent pair of running shoes and some discipline. You will not need an expensive exercise class at a set time, a court to book or team mates to mess up your training, and certainly not the air-conditioned false environment of the gym with people plugged into their own little worlds either hogging the equipment you would like to use or looking a lot more comfortable in the setting than you ever could. So why didn't you think of this before.......?

The commitment and discipline of a simple  8 week long programme of regular ‘light training’ should enable you to get up to a level where you are able to continuously run for 5k, or about 3 miles in UK currency.

This should prove enough to get you around one of the ‘fun run’ type of events such as ‘Run for Life’ or to the point where you are confident enough to maybe even join a running club. Discover the joys and social aspect of fitness at a running club with like minded people of all ages and abilities; the like you will never find in the gym!

Take a moment to think how many people you know would be able to run 5k. Then set yourself the goal. Maybe even invite a friend to achieve this with you and then sit down to plan

Study the programme below and see how a little commitment and discipline could give you a great sense of achievement and set you on your way towards an inexpensive and convenient fitness regime for evermore!

If you make one investment at this stage - purchase a decent pair of running shoes. These are available for about £40 and will not only make your run more comfortable, they will also help you bolster your commitment to the end goal. Draw up a schedule and tell everyone you know of your plan. Stick your schedule to the fridge, on your desk at work or anywhere you can draw inspiration, share your plan and get started. Don’t wait until a later date. The new year will be here soon enough so why not get motivated and going now, and make a great head start on the New Year revolutionaries’.

A Simple plan is to combine brisk walking and light jogging with rest days, slowly increasing the length of distance or time out as you get through the weeks. The key here is Regularity - the Discipline to go out and complete the schedule - the Commitment to your goal.

Simple 8 Week Schedule to 5K Run Goal

Week’s 1, 2 & Week 3

Alternate days activity

Mon: rest Tues: walk/jog 1 mile Weds: Rest Thurs: walk/Jog 1 mile Fri: Rest Sat: 30mins walk Sun: 1 mile jog/walk

Week 4

Sticking to the alternate days activity increase the intensity and length of activity slightly

Mon: rest Tues: walk/jog 1.5 mile Weds: Rest Thurs: walk/Jog 1 mile Fri: Rest Sat: 40mins walk Sun: 1.5 mile jog/walk

Week 5

Sticking to the alternate days activity again slightly increase the intensity and length of activity

Mon rest Tues walk/jog 1.5 mile Weds Rest Thurs walk/Jog 1.5 mile Fri Rest Sat 50mins walk Sun 2 mile jog/walk

Week 6

Sticking to the alternate days activity make small increases to the intensity and length of time out

Mon rest Tues walk/jog 1.5 mile Weds Rest Thurs walk/Jog 1.5 mile Fri Rest Sat 50mins walk Sun 2 mile jog/walk

Week 7

Staying with the alternate days activity small increases again to intensity and time out

Mon rest Tues walk/jog 2 mile Weds Rest Thurs walk/Jog 2 mile Fri Rest Sat 60mins walk Sun 2.5 mile jog/walk

Week 8

Mon rest Tues walk/jog 2 mile Weds Rest Thurs walk/Jog 1.5 mile Fri Rest Sat Rest Sun 5k RUN

Tell everyone - Treat yourself (to some running kit perhaps)  - Think about the next goal – join a running club and build on this achievement and your running foundation.

Definitions

Walk: Brisk walking pace; feel an increase in your breathing effort.

Jog: Gentle running pace; so that you are able to talk with ease during.

Walk/Jog: Alternating periods of walking and jogging.

Run: Faster than jogging pace, still able to chat but not constantly.

Rest: Take a day off completely; or a day of another activity swimming, cycling, yoga, core stability exercise (e.g. using a wobble board).

Do

• Reward yourself
• Tell others
• Share your success
• Keep track of your achievements
• Stick with it
• Enjoy
• Look up local running clubs
• Start to warm up and warm down
• Combine running with other current fitness/activities
• Set a marker and look at your diet at the same time

• Drink plenty of water

Don’t

• Beat yourself up
• Give up