How to start running?

From http://running.about.com/od/getstartedwithrunning/ht/getstarted.htm

 

  1. Week one: Walk for six minutes, then jog at an easy pace for one minute. Repeat three times. Aim for three sessions with that same sequence for week one.
  2. Week two: Walk for five minutes, then jog for two minutes. Repeat three times. Aim to do three sessions in week two.
  3. Week three: Walk for three minutes, then jog for four minutes. Repeat four times. Aim for three sessions in week three.
  4. Week four: Walk for two minutes, then jog for five minutes. Repeat four times. Shoot for three of those sessions in week four.
  5. Week five: Walk for two minutes, then jog for eight minutes. Repeat three times. Do three of those sessions in week five.
  6. Week six: Walk for two minutes, then jog for nine minutes. Repeat three times. Try to do three sessions for week six.
  7. Week seven: Walk for one minute, then jog for 11 minutes. Repeat three times. Do three sessions this week.
  8. Week eight: Congratulations on making it to week eight! For your first run this week, try walking for five minutes to begin and end the workout, and run for 20 minutes in between. By the end of the week, try to run for 30 minutes without stopping.
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