Day 1: 20 minutes walk.
Day 2: Rest day or light stretching.
Day 3: 10 minutes of walking, 5 minutes of light jogging (repeat 2-3 times).
Day 4: Rest or cross-training (like cycling or swimming).
Day 5: 20 minutes walk.
Day 6: 10 minutes of walking, 5 minutes of light jogging (repeat 2-3 times).
Day 7: Rest.
Day 1: 10 minutes walking, 10 minutes jogging.
Day 2: Rest day or cross-training.
Day 3: 5 minutes walking, 15 minutes jogging.
Day 4: Rest day or stretching.
Day 5: 5 minutes walking, 15 minutes jogging.
Day 6: Rest or cross-training.
Day 7: Rest.
Day 1: 5 minutes walking, 20 minutes jogging.
Day 2: Rest or cross-training.
Day 3: 5 minutes walking, 20 minutes jogging.
Day 4: Rest or stretching.
Day 5: 5 minutes walking, 25 minutes jogging.
Day 6: Rest or cross-training.
Day 7: Rest.
Day 1: 5 minutes walking, 25 minutes jogging.
Day 2: Rest or cross-training.
Day 3: 5 minutes walking, 30 minutes jogging.
Day 4: Rest or stretching.
Day 5: 5 minutes walking, 30 minutes jogging.
Day 6: Rest or cross-training.
Day 7: Rest.
Always do a 5-minute warm-up before running (light walking or stretching) and a cool-down afterward.
Start slow, listen to your body, and don’t push too hard. Gradually increase the intensity.
Drink plenty of water before and after your run. Fuel your body with healthy foods to support your running.
Ensure you are getting enough rest and recovery to avoid injuries.