Get Me Started Running
Twisted Running × Run Together
Get Me Started
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.
9 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
16 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
23 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
30 Jul
3 min running, 1½ min walking, 5 min running, 2½ min walking, 3 min running, 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
6 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
6 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
13 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
13 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
20 Aug
25 min continuous run
Keep it up — you are nearly at your goal!
Cool down
5 min walk
+ stretch
27 Aug
28 min continuous run
Break the run into chunks if needed — you're nearly there.
Cool down
5 min walk
+ stretch
3 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
Places are limited. Fill in the form below and we'll be in touch to confirm your spot before the first session on 9th July.
Gear up before you start
You don't need much — but the right kit makes a real difference when you're out there.
Shop Running Kit