FIRST MILE
FIRST MILE
The complete beginner's running guide that takes you from your very first step to your very first goal — with a 12-week program, full nutrition guide, and everything a new runner needs to know.
THE PROMISE
Someone who has never run before will be running continuously for 20–30 minutes by Week 8 and achieving their personal running goal by Week 12.
What You'll Get
Completed your first continuous run — most beginners can't run for 5 minutes at the start. By Week 7 you're running 15–20 minutes without stopping
Clear understanding of pacing — you know your baseline pace and how to use effort zones to train smarter not harder
Injury-free progress — the warm-up routine, cool-down protocol, and 10% mileage rule keep you healthy throughout
Personalised goal achieved — whether that's a 5K completion, a 20-minute run, or consistent weekly running habit
Running confidence — you know what to wear, how to breathe, how to use a track, and how to join a run club without feeling out of place
Nutrition and hydration foundation specific to running
Who It's For
For complete beginners who want to start running safely and build a sustainable running habit with confidence.
Inside the Guide
12-week progressive running program
Beginner-friendly pacing guide
Warm-up and cool-down protocols
Injury prevention strategies (10% mileage rule)
Running form and breathing techniques
Gear and equipment guide
Running nutrition and hydration plan
Run club etiquette and community tips
First Mile is the ultimate beginner's running guide designed to take you from zero to confident runner. Whether you've never run before or are returning after a long break, this 12-week program builds your aerobic base, prevents injury, and helps you achieve your first running goal.
What's included:
• 12-week progressive running program with walk/run intervals
• Injury prevention strategies and mobility work
• Complete nutrition guide for runners
• Running form and technique coaching
• Mental training and motivation strategies
• Post-run recovery protocols
• Gear recommendations and shoe selection guide