Twisted's New Runners Club
Twisted Running × Run Together
Twisted's
New Runners
Club
A 9-week beginner running programme produced by Run Together and British Athletics. Walk a bit, jog a bit — just get moving.
The programme
9 Weeks. 30 Minutes. Done.
Every session starts with a 5 min brisk walk warm up and ends with a 5 min walk + stretch. Repeat each week's session on your own two more times before the next group run.
16 Jul
8 × 1 min running, 1½ min walk recovery
You might want to start walking then break into a jog. Your walk is your time to catch your breath — try not to stop if possible.
Cool down
5 min walk
+ stretch
23 Jul
6 sets of 1½ min running, 2 min walking
Keep walking in your recovery. Take it slow and see what markers you'll reach this time!
Cool down
5 min walk
+ stretch
30 Jul
2 sets of: 1½ min running, 1½ min walking, 3 min running, 3 min walking
Building those intervals up — take it steady and trust the process.
Cool down
5 min walk
+ stretch
6 Aug
3 min running, 1½ min walking, 5 min running, 2½ min walking, 3 min running, 1½ min walking, 5 min running
Pace yourself — these are longer intervals. Start controlled and you'll have enough left for the final 5 minutes.
Cool down
5 min walk
+ stretch
13 Aug
8 min running, 5 min walking, 8 min running
If you're finding it tough, keep counting to 100 until the 8 minutes is up.
Cool down
5 min walk
+ stretch
13 Aug
20 min continuous run
If you need to have a break and walk a bit, that's fine.
Cool down
5 min walk
+ stretch
20 Aug
10 min running, 3 min walking, 10 min running
If the 20 min run was a struggle last week, don't worry — you can have another go here but split into 2 chunks.
Cool down
5 min walk
+ stretch
20 Aug
25 min continuous run
Walk for a short break if needed. Good news — you only need to complete this once this week!
Cool down
5 min walk
+ stretch
27 Aug
25 min continuous run
Keep it up — you are nearly at your goal!
Cool down
5 min walk
+ stretch
3 Sep
28 min continuous run
Break the run into chunks if needed — you're nearly there.
Cool down
5 min walk
+ stretch
10 Sep
🎯 30 min continuous run — goal achieved!
Three attempts this week to test yourself running for 30 minutes. You made it. Great work!
Cool down
5 min walk
+ stretch
Apply to join
Reserve your spot
Free to join — no kit required, no fitness test, no judgment. Places are limited so fill in the form below and we'll confirm your spot before the first session on 16th July.