These guides are intended as examples of the types of sessions and the rate of progression we suggest for runners building to these distances for the first time.

This is not intended as individual advice and is unlikely to suit your specific circumstances (fitness level, training history, schedule etc). It is not medical advice and the information within is used by you at your own risk.

Don't attempt to adhere strictly to these programs, or any generic program downloaded from the internet. Instead, take from them as much as is useful for you and integrate as you feel is most appropriate to your goal.

Always consult a health professional or doctor before beginning a running or exercise program for the first time.