But my sister is. So is all the women in my work. All, including my sister, are completely out of shape, untrained etc. I'm only training my sis but I want her to do well (she's not expected to). I also want her to loose fat and get stronger. So, I thought I would bring this up encase it starts an interesting discussion. Now, i'm out my comfort zone when it comes to training someone for a run, but i've been keen to do it for a while, because I think I have good ideas (that I stole off of reputable coaches).
For one, I think runners do far too much running. They're also more scared of resistance training than pink DB clutching women (no offence to any women).
So, here's my goals for my sis, if anyone has anything to add, feel free, if you think anything is just plain stupid, feel free to say. Again, i'm out of my comfort zone here, i'm not pretending to be a pro. I also won't lie and say that I have a slight chip on my shoulder about how runners typically train.
GOALS (we have 3 months from this week):
Get better movement
Get stronger
Get more powerfull
Lose some fat
Oh, and I guess "Endurance" is worth a mention, too.

We had our first session last night. At a running track. I assessed her movement whilst putting her through a dynamic warm up. Shes quite clumsy and un co-ordinated. She has a very weak posterior chain and abs. "glute amnesia" when it comes to even body weight squats. She could also do with losing 30lbs or so in fat.
Them we done some movement drills - side steps, back pedalling, running but kicks, high knee jogs, lateral bounds (soft landings).
Then I had her do a circuit of body weight lunges, then a plank, then a standing row pulling a band that I held supersetted with 'band pull aparts'. We went round this 'circuit' about 6 times, with minimum rest. Then I finished her off with some 'bird dogs'. All of these movements although seemingly easy to a lot of us, are difficult for her. She was spent after this.
So, then we done some 50 yard 'build up' sprints, with a slow jog back (Intervals, really). I had her run at 80-90% 'effort' so she could concentrate on form - chest up, big strides, light on feet, pump the arms. We done this for about 10 minutes. I done everything alongside her. I've not told her this, but this is pretty much a 'GPP day" for me, which I do between lifting days.
This session was to gauge her weaknesses and limitations, and fitness levels. I got her to run one mile last week, and she done it in 11 minutes. So from here, i'm going to put a program together.
The principles of todays sessions - resitance training, movements training, some sprints, I feel should make up 2 days out of 4 per week. The other 2 days, maybe even 1 (not decided yet), i'm going to break up the 5K (3ish miles) into one mile segments. I'm going to hve her run one mile, time it, then have her rest for half that time, then run another mile, same rest, then the last mile. Over the first 4 weeks I'll cut her rest 30 seconds so she'll be doing it with 2 minutes less rest 4 weeks later. Basically, i'm teaching her to run faster ( I got this from Cosgrove, btw).
KPj