New to the sport, there is no need to be affraid to join a club or a running group. It is important to start with a beginner training plan. Do not start with sprints or a training session on the track with a club. First you should build your fitness and strength.
Before thinking about training and registering for a marathon, you should begin by increasing your mileage slowly.
To avoid any injuries, it will take twenty weeks to build up to a weekly mileage of thirty miles (roughly fifty kilometers).
It is good to run with friends or join a running club / running group to keep motivated to run. Even when the weather is not perfect or when you feel like staying home and relaxing on the sofa, it helps to keep motivated.
Parkrun
A good way to keep motivated is to join a race (join a Parkrun, if you are too shy to join a race) once a month:
parkrun is such a simple concept: turn up every Saturday and walk, jog or run 5k, or if you’re a junior then 2k every Sunday. You can also volunteer in numerous different roles too! It doesn’t matter how fast you go. It doesn’t matter what you’re wearing. What matters is taking part.
About Parkrun
There are now parkrun events each Saturday and Sunday in 20 countries all around the world. All events are organised by a group of wonderful, dedicated, local volunteers – our hi-vis heroes!
parkrun is all about inclusiveness and wellbeing. We want as many people as possible to feel part of a real local community brought together by our events, as well as our global parkrun family.
The format of parkrun is simple: register once, print your barcode, then turn up and take part wherever you want, whenever you want.
Beginner training plan
Here is the twenty week plan to get there:
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