The Running Programme for Beginners 2021

Due to the ongoing Coronavirus pandemic the programme won’t take place over its regular timeframe. At the time of writing (04/01/21) we hope to put on an initial no-obligation free taster session on Monday 29th March and start the programme proper, after Easter, on Monday 12th April. The programme will continue through to December, with the final session on Monday 20th December. These dates are provisional and may change depending on restrictions in force nearer the time and guidance from the UK Government and England Athletics.

You may have envied the grace and elegance of some of our elite athletes or felt sympathy for the slow determination of the “jogger” passing on the pavement. You may have memories of childhood when running was such a part of play, or of grim days of PE when running was imposed as a bleak form of punishment.

It is not by chance that running has become very popular. In 2014 research found over 4 million people had taken up running in the UK. The reasons are not hard to find: running is fun, sociable and healthy; it does not cost a lot to do and can become a regular part of your day. Just lace up your shoes and get out of the door. Running regularly brings a host of health benefits for the heart and lungs as well as stronger bones and joints. Combined with a healthy diet it will aid weight loss which you will begin to feel when you run. Running is also relaxing. It is a way of getting out from under those other demands and stresses of the day and leaving them behind for a while.

Convinced of these benefits some people are keen to start running: just a mile or so to get started. Sadly, they discover that just running round the corner feels like a mile. Some press on and end up getting injured. So the trainers are retired to the cupboard and the ambition resigned to “I tried it once but I couldn’t do it”.

Are you interested in running but wondering where to start? How to avoid getting injured, being put off or discouraged? Come along to our initial no-obligation meeting.

BRJ will be putting on its annual Beginner’s Programme which has been designed to guide and support you at every stage on the way to becoming a runner. The programme is based upon sound principles of running fitness and technique. The initial phase will be fifteen sessions progressing through walking and running with the aim of everyone achieving the initial goal of running non-stop around the 5K of the local parkrun at Hinchingbrooke Park.

After a couple of weeks of consolidation at that distance the programme will continue to increase distance and duration to achieve the target of running continuously for 60 minutes. There will be some additional coached sessions, on a Wednesday evening, at St Ives running track to improve endurance and pace. The ultimate goal is for the beginners to fit in with the regular Monday-night club runners by the end of the programme. By now you will be equipped to progress to longer distances if you want to, the running world is your oyster…

The training programme you will follow involves weekly meetings with the group on Monday evenings, then repeating the sessions twice independently each week. In previous years participants on the course arranged to meet up in smaller groups to complete these repeating sessions together, they became running buddies.

To join the programme you will become a member of BRJ Run and Tri Club for the membership year of April 2021 to 31st March 2022; there won’t be coached sessions on the Bank Holiday Mondays, but there will be a number of additional coached sessions at the running track . If you are already a paid-up BRJ member the course is available to you at no extra cost, but please contact email hidden; JavaScript is required to be added to the list of participants.

The most difficult part of any training programme is deciding to give it a go. We at the BRJ are devoted to our sports and would love you to join us and to get running.


Why not contact email hidden; JavaScript is required and find out more.


If you have any doubts about your physical health please consult your doctor before taking part. Runner’s Medical Resource advise this is vital for people with:
Heart disease (or symptoms of heart disease)