Jog on January - running to keep fit

05 January 2023

Starting to run

January can be a long and dark month, but it's also a time for change, fresh starts and new challenges. So, why not learn to run and gain a host of physical, mental and sometimes social benefits. We've partnered with Jo Pavey to provide a 'starting to run' programme for complete running novices. Give it a go and say, 'jog on January'

About Jo Pavey

Jo is a British long-distance runner and a World, European and Commonwealth medallist. Having represented Great Britain in every Olympic Games from 2000 to 2016, she is the only British runner and track event athlete to have competed in five games. Jo has two children with her husband Gavin, who is also her coach and manager.

What the programme entails

Jo has put together three different training plans, with the aim of working through each one in order to progress to the next stage.

The programme starts with a 0-3K training plan and this is very much an introductory level for those who have never run before. Once you've completed this plan, you then move on to the 5K training plan and finally the 10K training plan. By the end of the programme you will have run 3K, 5K and 10K. That may be hard to believe upon first reading this, but Jo really is an expert in her field and if you follow the programme correctly, you will be able to complete it.

Supporting you along the way

You will need support and encouragement in order to achieve your running goal. Maybe try partnering with a friend or relative to encourage each other. There's also a wealth of information and support available on our Health & Wellbeing hub, with a specific section on running. Watch the videos and read the articles, it will all help your mindset.