Beginner Running Program

Written by Olympic Coach Eric Brown

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:

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:

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.

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

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.

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.

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.

Beginner Running Program – 4 Weeks

A 4 week running fitness guide:

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.