Attention New and Prospective Runners: We Have the Perfect Plan to Get You Started

Whether you’re fresh to the scene or returning to the sport, this program makes running super approachable.

segments. Repeat each workout at least three or four times in a week before moving on to the next stage.Repeat that sequence 4 more times . End with 4 minutes of walking.Walk for 4 minutes. Run for 2 minutes.Total workout time: 33 minutes, 10 of which are running.Repeat that sequence 4 more times . End with 3 minutes of walking.Walk for 2 minutes 30 seconds. Run for 5 minutes.Total workout time: 33 minutes, 20 of which are running.Repeat that sequence 2 more times .

Total workout time: 33 minutes, 24 of which are running.Repeat that sequence 1 more time . Then walk for 2 minutes, run for 8 minutes. End with 3 minutes of walking.Walk for 1 minute. Run for 9 minutes.Total workout time: 33 minutes, 27 of which are running.Repeat that sequence 1 more time . End with 3 minutes of walking.Walk for 2 minutes. Run for 14 minutes. Then walk for 1 minute, run for 14 minutes.Stage 12Total workout time: 36 minutes, 30 of which are running.

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