Prerequisite: 
This training plan is suitable for someone who can already run consistently for 15-20mins –not at Usain Bolt speed, just easy slow running and still able to hold a conversation with your running partner.
If you need to work on that 15–20-minute of running before starting the plan – please see below.
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Warm Up: 
It is VERY important to warm up before any physical activity.
Make sure you spend at least 10 to 20mins warming up before any run.
Start with a brisk walk/ slow jog and follow the Pre-running Movements within the NZBMA Running Prehab / Additional
Things To Consider before beginning your run session.  
 
Warm Down:
A warm down at the end of your run is as important as the warm up is at the start of a run - slowly reducing your
running pace to a brisk walk for 5-10 minutes will help bring your heart rate to a more stable level. Always finish by
following NZBMA’s ‘4 Best Stretches for your Running and Why ‘within the NZBMA Running Prehab / Additional
Things To Consider.
 
Working up to running 15-20mins at a slow conversational pace:
Example of a first run:
  1. Warm Up (as above)
  2. Start with a slow run for 3 minutes (increase this by 30 seconds to 60 seconds each week until you achieve the goal of 15-20mins consistent running, take it steady)
  3. Slow down and walk for 1 minute (slowly decrease the walking element until as you begin to feel stronger - building up to consistent running)
  4. Repeat actions 2. and 3. a total of 3 times - so: Run -Walk - Run - Walk -Run - Walk. ​
  5. Warm Down (as above)
  6. Complete the above 2 days per week.  
Remember we and NZBMA are always here to help – just shout out.  

​Support Team:
NZBMA - www.nzbma.com - 03 925 9981
NZBMA is 'Prehabilitation Centre'. Focusing on making you move better and on the recovery and additional aspects that are not covered by conventional training. These guys are amazing and happy to help anyone one move better with a full & fun weekly timetable to help you on your sport journey. Call Dawn or Wayne for an informal chat.

Chris Pike - [email protected]
Here to support you at any point through your journey – Got a question? Drop me a mail.