I am so excited that you're here to continue this running journey. Whether you've just completed couch to 5k, or you're returning to running after a break. This programme will get you covering more distance.

And what's more - it will mean you get to do it:

• safely - to prevent injury
• with support - within the Facebook Group
• And will set you up to continue on your running journey (should you choose!)

Over the next few weeks I am going to teach you how to:

• Run easily
• Improve your technique
• Gradually increase your distance to 7.5km
• Perform drills to boost your fitness
• HAVE LOTS OF FUN ON THE WAY!

You've done the hardest part - starting this programme - so let's dive right in!

• Warm up
• Activation
• Zone 2 (slow running) Training for 15-20 minutes
• Cool down by walking and/or skipping for 5 minutes
• Stretch

Video  activation

Video What is zone 2?

Once you've finished comment in the Facebook group or add a screenshot your tracker (if you used one).

GOOD LUCK!