Beginner Running Program

Written by Olympic Coach Eric Brown

YOUR RUNNING JOURNEY BEGINS NOW

Want to start running, but not sure how to start?

Get started under the guidance of Olympic Coach Eric Brown.

Follow a day by day running and bodywork program to kickstart your running journey in 4 weeks.

Eric Brown is an elite Olympic Coach with specialised knowledge at all levels of fitness. No matter what level, Eric has the knowledge and programs to level up your fitness and help you live a healthier more active life.

What you can achieve after following this program:

  • Run for 20 mins continuously
  • Build your aerobic fitness
  • Improve your heart efficiency
  • Better your wellbeing

After 4 weeks you may notice your recovery time is much quicker and be able to run further with the same heart rate. Gradually as your fitness increases your resting heart rate will gradually decrease.

Beginner Running Program – 4 Weeks

A 4 week running fitness guide:

  • Day-by-Day Running Programming
  • Bodywork & Core Exercise Programs
  • Workouts for indoors (in case your can’t go outside)
START 2 WEEK TRIAL

Easy to follow, day by day programs

Easy to follow, day by day programs

Core & Bodywork program included

Core & Bodywork program included

Program Complimented by Heart Rate Watch

Program Complimented by Heart Rate Watch

Testimonials

The proof is in the results. Hear from Eric’s past & current athletes and others who have followed Eric’s programs closely.

Within my first year of training with Eric, I won my first ever long jump gold medal at the Queensland state championships which had been a goal of mine for over seven years. His thorough training program has significantly improved my speed, strength and fitness, and even cognitive function, being a gradual increase to achieve maximal results without injury.
Tara
Tara100m - 200m & Long Jump School / Student
I have improved times significantly in all events and In training for 200,400,800 And 1500 by roughly 3 to 4 seconds along with added fitness for longer runs such as the 3000m and 5000m All of Eric’s programs have helped shape me into a more dominant athlete on the track along with gaining a greater knowledge on how both speed and fitness correspond to each other. Running is like my coffee in the morning, if I don't have then the sadness kicks in but fitness has also improved my life by making my want to get out and go for a run or train every single day. I’ve known Eric ever since I was in grade 10 and since then he has not only been the best coach I’ve ever had but he’s become my closest friend and I couldn’t picture my training sessions without him. Furthermore, he’s has helped shape me in what I want to do as an athlete (making the Aus reserve team or Aus National team) by creating specific programs based on my goals and desires.
Nathaniel Scott
Nathaniel ScottVegan 400m Runner / University Student
I have improved times significantly in all events and In training for 200,400,800 And 1500 by roughly 3 to 4 seconds along with added fitness for longer runs such as the 3000m and 5000m All of Eric’s programs have helped shape me into a more dominant athlete on the track along with gaining a greater knowledge on how both speed and fitness correspond to each other. Running is like my coffee in the morning, if I don't have then the sadness kicks in but fitness has also improved my life by making my want to get out and go for a run or train every single day. I’ve known Eric ever since I was in grade 10 and since then he has not only been the best coach I’ve ever had but he’s become my closest friend and I couldn’t picture my training sessions without him. Furthermore, he’s has helped shape me in what I want to do as an athlete (making the Aus reserve team or Aus National team) by creating specific programs based on my goals and desires.
Prue
PrueVegan 400m Runner / University Student
Running plays a very important part in my life. It provides happiness in my body, mind and soul. I am very grateful that Eric has always supported my pursuit in the sport by believing in my ability when no one else did. Since 2015, he has helped me progress from barely being able to run (after surgery and a 10-year hiatus) to running faster than ever before. Being in my 30’s and running 400m times quicker than when I was 15 is a pretty good feeling! Eric’s programming experience has been key to achieving this, particularly with giving me appropriate progressions and the ability to quickly adapt sessions if needed. He provides honest, no nonsense feedback and is open to implementing changes if I suggest them which has created genuine trust between us. Nowadays, I haven’t had a major injury since 2017 and I always feel a sense of accomplishment when I complete any training block given by Eric.
Sally
SallyVegan 400m Runner / University Student

Eric Brown is Australia’s leading multi event coaches having consistently produced national and world class athletes in all events over many years.

My athletes always peak at the right time.

With over 40 years coaching experience from grassroots athletics, beginners to Olympians – Eric Brown’s coaching is second to none. Trust Eric’s programs to get results and set you up on the right path to the best version of yourself.

Level 5 Multi Event Coach, Lecturer & Author

  • Level 5 Multi Event Athletics Coach
  • 2018 Oceania Coach of the Year
  • 2018 Australian Junior Coach of the Year
  • Graduate Diploma of Sports Coaching
MEET ERIC

Are you ready for a change?

Become the healthier and happier version of yourself.

This program isn’t for everyone. It’s tough and requires a dedicated effort to be successful. But if your ready to put in the effort for change, this program is for you. Get results in just 4 weeks.

  • Ideal if you are just getting started
  • Results Driven: If you stick to the program and dedicate yourself to progress, you will get results.

Everyone starts somewhere.

You certainly don’t have to be elite to follow this program.

This is the day-by-day to get you up and running to your better self. 

Improve your running fitness.

Radically improve the longevity of your heart.

Follow this sentence by sentence. The benefits on your heart health & longevity after running are phenomenal.

The resting heart rate of an unfit person is around 70-80 beats a minute.

For a person who exercises 4-5 times weekly for 30 minutes with their heart rate around 120 beats per minute is 40-60 BPM.

Assuming we take an average of 70 for unfit and 50 for fit active people this is a difference of 20 BPM.

Multiply x 1hour and it is 1200. By 24 hours it is 28,800 times more a day.

Allowing for 30mins of exercise at a high heart and recovery deduct about 2000 beats giving you 26.800 times more a day.

For 1 year 9,782,000 times a year. In 10 years 97,782,000 times more.

The heart is a muscle so the more times it works the more health issues you could end up with.

When you train the following things occur.

Your heart and capillary network enlarge

Your blood volume increases allowing your heart to push more blood through your heart in one beat.

Your red blood cell increases up to 20% more enabling you to consume more oxygen in one breath.

This in turn allows your heart to work less without stress.

  • Improve your muscular system’s ability to hold more glucose or energy for immediate use.
  • Improve your recovery from any health issue much faster than an unfit person
  • You recover much more quickly as the extra blood volume and oxygen consumption allows your body to get rid of waste products created much faster.
  • Improve your resistant to things that effect your health
  • Increase your alertness and mental focus at work or in study.
  • Improve your memory
  • Decrease fatigue as you work and study longer periods.
  • Decrease your stress levels.

Are you ready for a change?

Become the healthier and happier version of yourself.

This program isn’t for everyone. It’s tough and requires a dedicated effort to be successful. But if your ready to put in the effort for change, this program is for you. Get results in just 4 weeks.

  • Ideal if you are just getting started
  • Results Driven: If you stick to the program and dedicate yourself to progress, you will get results.

Beginner Running Program – 4 Weeks

A 4 week running fitness guide:

  • Day-by-Day Running Programming
  • Bodywork & Core Exercise Programs
  • Workouts for indoors (in case your can’t go outside)
BUY NOW

FAQs

A heart rate watch is optimal, but for some sessions you can gauge your heart rate by placing your finger on your wrist and counting the beats in 10 seconds.

On this program, there is daily training scheduled which varies from running, to long walks and core & bodywork.