Feel free to download the plan but before you head out, get hold of a wrist watch, it only needs basic functions so please don’t spend a lot of money on this yet.
The next and most important thing above all is a good quality pair of trainers, spend as much as you can afford and if possible have your gait looked at by a reputable sports shop before you buy. There are lots of different types of trainers and you need the right ones for the way you run.
This is important because if you run in the wrong trainers this can lead to injury over time.
A few recommended places to have your trainers fitted properly are:
MAKE SURE YOU WARM UP
This is not stretching, stretching is for after a run. Warming up is moving, preparing your joints for exercise and increasing heart rate, even if it is just walking faster than normal.
MAKE SURE YOU COOL DOWN
This could just be walking for a few minutes after your run. This allows your muscles to relax and bring your heart rate gently back down to a normal level.
Try to spend at least 10 minutes a day stretching while undertaking the plan.
For additional strength and stretching routines that will help alongside the running sessions see the following links: