You always had a goal to run a race one day but you did not know where to start. I have the program for you because it starts you out slowly, very slowly. This may help you from being injured or developing a lot of musculoskeletal problems; however, you will need a good pair of running shoes and a stop watch.


Not theses









but theses















Run/walk level one
You do this program 4 days a week


Week 1
Walk 20 minutes Run 30 seconds/Walk 30 seconds (4 times) Walk 10 minutes
Cool-down walk for 2 minutes and then stretch

Week 2
Walk 18 minutes Run 30 seconds/walk 30 seconds (6 times) Walk 10 minutes
Cool-down walk for 2 minutes and then stretch

Week 3
Walk 16 minutes Run 30 seconds/walk 30 seconds (8 times) Walk 10 minutes
Cool-down walk for 2 minutes and then stretch

Week 4
Walk 14 minutes Run 30 seconds/walk 30 seconds (10 times) Walk 10 minutes
Cool-down walk for 2 minutes and then stretch

Look at my beginning workout for the stretching exercises.
http://thefrugalexerciser..com/2012/07/twenty-minute-workout-for-beginners-and.html

This will get you started and I will update and give you level 2 in four weeks. Let me know how it is working for you. It's slow but it will help you from developing a lot of aches and pains.

Let me know if you try this and how it goes.