So, I decided to use this running program, designed by Jeff Galloway’s
Stage One:
| Takes you from ground zero to running 45 minutes using a one minute walk, 10 minute run program. Stage one will get most people ready for a 5k race. | ||||
| Week | Walk Minutes | Run Minutes | Repetitions | Total Minutes |
| 1 | 1 | 1 | 7 | 14 |
| 2 | 1 | 2 | 5 | 15 |
| 3 | 1 | 3 | 4 | 16 |
| 4 | 1 | 4 | 4 | 20 |
| 5 | 1 | 5 | 4 | 24 |
| 6 | 1 | 6 | 4 | 28 |
| 7 | 1 | 7 | 4 | 32 |
| 8 | 1 | 8 | 4 | 36 |
| 9 | 1 | 9 | 4 | 40 |
| 10 | 1 | 10 | 4 | 44 |
Stage Two:
| Gradually weans you off walk breaks so you can comfortably run 60 minutes without stopping. Stage two will get most people ready for a five mile race. | ||||
| Week | Walk Minutes | Run Minutes | Repetitions | Total Minutes |
| 1 | 1 | 15 | 3 | 48 |
| 2 | 1 | 15 | 3 | 48 |
| 3 | 1 | 20 | 3 | 63 |
| 4 | 1 | 20 | 3 | 63 |
| 5 | 1 | 30 | 2 | 62 |
| 6 | 1 | 30 | 2 | 62 |
| 7 | walk 1, run 40, walk 1, run 18 (total=60 minutes) | |||
| 8 | walk 1, run 45, walk 1, run 13 (total=60 minutes) | |||
| 9 | walk 1, run 50, walk 1, run 8 (total=60 minutes) | |||
| 10 | run 60 minutes continuously! | |||
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