We're going to suggest a gradual program so that your muscles and joints get used to exercise.
Over time, you'll become slimmer (before starting the program, remember to measure around your thighs, hips and waist) and then you'll lose weight, between 2-3 kilos.
Ideally, you should train on Tuesdays, Thursdays and Saturdays so that your sessions are staggered throughout the week.
If you can't run for 20 minutes without stopping, start by following the "run for 20 minutes continuously" program.
If you can't run for 30 minutes without stopping, start by following the "run for 30 minutes continuously" program.
If you've followed our advice properly, you should start to see a difference in your shape at the end of the first week.
The running sections will last for longer and longer. Over the week, you will have clocked up a total of more than two hours running!
You will be running for a total of 2 hours 30 minutes this week. Remember you must be able to breathe comfortably and be capable of talking. If you can't, go more slowly.