To do this plan, you must be able to run for 15 minutes without stopping.
We're going to start out the programme by alternating between running and walking, to get your muscles and joints used to gentle, gradual exercise.
As the days go by and you progress, you'll be able to run for 30 minutes without stopping. In this way, you will fulfil your objective.
Ideally, you should do your training on Wednesdays and Saturdays to give your body the time it needs to get used to this new sports practice.
Before you begin, visit your doctor for a check-up to make sure you have no medical condition that may prevent you from making the physical efforts demanded in running.
Starting is the hardest part, but we're right here by your side to help and encourage you!
Stay motivated and you will improve!
Don't try to go any faster, the running times are now going to increase gradually!
That's it! If you've been following the programme properly, you should be able to run for 30 minutes without stopping.
See how much good it's done you to take up running!