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Going Beyond
the Frame

Learn to Run

Week 1

Making a Start

"The journey of a thousand miles begins with one step."

Lao Tzu

The Weekly Preamble

Notes, techniques and quick tips to help you feel your best and get the most out of your runs each week. Read this section before you get started with your weekly workouts.

Coach's Notes

  • If you're new to running or haven't run in months or more, this program is for you! 

  • You'll progress to Magical 10-and-1s and be able to complete 5K-10K and more 

  • Take your time – don't feel rushed or like you need to do more. Your body will adjust one week at a time. 

  • You'll have success and find it easy if you stick to the program!


  • Keep it slow – speed is not important at this stage 

  • Your goal is to feel comfortable and find your own natural running rhythm  

  • Your "run" should be a very slow jog, more like a shuffle, at a comfortable talking pace 

  • You should be able to briskly walk as fast as you are running and carry on a brief conversation 

  • If the workouts feel easy and you think your pace is too slow, that's GOOD! 

Quick Tips

  • No quick tips for this week! You've got this.

Training Schedule

Week 1

  • Total time: 50 minutes



    • Run 1 minute. Walk 2 minutes.

    • Do this 10 times.


  • Total time: 38 minutes



    • Run 1 minute. Walk 2 minutes.

    • Do this 6 times.