How long a route in miles do you need to plan for each workout?

[Bristol_Bowgirl]

Hi, I am just thinking about starting this plan. I live in Bradley Stoke, Bristol, and I was wondering how far each workout is approximately so I can plan a route for my walk/run? I have memory map from my hill walking days so plotting a route is easy.

Thanks!

[happierswimming Graduate]

That will depend on how fast you run and walk! There isn't a lot of difference in the distance covered in the first few weeks. You will be running during week 1 for a total of 8 minutes and walking for the rest until you have completed 30 minutes. During the next couple of weeks you will gradually increase your running but you will also have longer walking intervals. By week 5 your longest run will be 20 minutes and they will gradually increase until you are doing 30 minutes by the end of the programme. All the way through, there will be 5 minute warm-up and cool-down walks which you should also take into account when plotting a run.