9-week beginners’plan!
Katie: caught on camera!
Calf stretch
Hamstring stretch
I have put together a 9-week plan, which builds up to running for 30 minutes without walking. This plan includes three runs per week (weeks 1-4, repeat the run three times each week) with rest days in between each running day. Start every run with some dynamic stretches and a 5-minute brisk walk. Cool down with a 5-minute walk after each run and complete your session with some cool-down stretches.