DETAILS
An Introduction, Not A Challenge.
Running, Very Slowly is designed to help you explore running at a pace that feels sustainable.
There are no speed targets, no distance goals, and no expectation to “push through.” Progress happens quietly, if and when it happens.
Instead, the beginner-friendly running plan focuses on:
- Learning what an easy pace feels like
- Alternating running and walking
- Building familiarity rather than endurance
What’s Included:
- A gentle multi-week running structure
- Short run–walk sessions
- Optional rest and repeat days
- Guidance on effort, breathing, and pacing
- A printable and screen-friendly format
Who It’s For:
This programme may be right for you if:
- You’re new to running or returning after time away
- You’ve found traditional running plans overwhelming
- You want permission to go slowly
- You’re more interested in routine than performance
This plan is not designed for race preparation, speed training, or performance improvement.
How It Works:
- Choose a session based on how you feel that day
- Alternate short periods of running and walking
- Run at a pace where conversation would still be possible
- Stop or slow down whenever needed
- Repeat sessions until they feel familiar
Built to be flexible. There’s no deadline to move on.
What to Expect:
- Session length: 15-30 minutes
- Days per week: Flexible (2-3 suggested)
- Equipment: Comfortable shoes
- Location: Outdoors or indoors
You can repeat weeks, skip sessions, or pause the programme entirely.
FAQs:
Do I need to be able to run already?
No. The programme assumes no running base.
What if I can only run for a few seconds?
That’s enough. Walking is always part of the structure.
What if I don’t improve?
Improvement isn’t required. Familiarity and comfort are valid outcomes.
Is this suitable after injury?
This is not a rehab programme. You should only run within your own comfort and ability.
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