Running 15min - 8 weeks (complete beginner)

After 15 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 20 seconds of running and 30 seconds of active walking, for a total of 24 repetitions.

Once you've finished the 24 repetitions of alternating running and walking, you'll do 10 minutes of slow walking to promote recovery.

Remember to stretch so as to avoid muscle aches.

During the running phases, remember to stay in easy breathing mode (going at a pace where you can breathe comfortably). You should be able to talk as you run.

Well done on completing your first session.
Remember to stay hydrated. You should also do a little stretching. That way, you'll reduce any muscle ache.

After 15 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 30 seconds of running and 30 seconds of active walking, for a total of 20 repetitions.

Once you've finished the 20 repetitions of alternating running and walking, you'll do 10 minutes of slow walking to promote recovery.

Remember to drink and to stretch so as to avoid muscle aches.

Speed doesn't matter. For the moment, stay in easy breathing mode. That means you should be able to talk as you run.

Remember to stay hydrated and stretch as soon as you finish the session.

After 15 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 1 minute of running and 45 seconds of active walking, for a total of 15 repetitions.

Once you've finished the 15 repetitions of alternating running and walking, you'll finish off the session with 10 minutes of slow walking to promote recovery.

Remember to drink and to stretch so as to avoid muscle aches.

Don't try to run too fast: if you want to make it through this session, run at a pace at which you can still talk.

Remember to stay hydrated and stretch as soon as you finish the session.

After 15 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 2 minutes of running and 1 minute of active walking, for a total of 10 repetitions.

Once you've finished the 10 repetitions of alternating running and walking, you'll finish off the session with 10 minutes of slow walking to promote recovery.

Remember to drink and to stretch so as to avoid muscle aches.

To make it through this session, make sure you don't run too fast. Stay in easy breathing mode: you should be able to talk as you run.

Remember to stay hydrated and to stretch at the end of the session.

After 15 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 4 minutes of running and 2 minutes of active walking, for a total of 5 repetitions.

Once you've finished the 5 repetitions of alternating running and walking, you'll finish off the session with 10 minutes of slow walking to promote recovery.

Remember to drink and to stretch so as to avoid muscle aches.

Even if you're feeling better than when you started out, keep up the good habits. Stay in easy breathing mode, stay hydrated and your stretches.

Remember to stay hydrated and stretch as soon as you finish the session.

After 15 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll run for 7 minutes and then recover by walking for 3 minutes. You'll do this set 3 times in total.

Once you've finished your 3 repetitions of alternating running and walking, you'll finish off the session with 10 minutes of slow walking to promote recovery.

Remember to drink and to stretch so as to avoid muscle aches.

If you make it through this session, running 15 minutes will seem like a walk in the park to you!

Remember to stay hydrated and stretch as soon as you finish the session.

After 15 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll run for 10 minutes. After recovering for 4 minutes, you'll set off for 10 minutes of running.

Finish off the session with 10 minutes of slow walking to promote recovery.

Remember to drink and to stretch so as to avoid muscle aches.

As long as you stay in easy breathing mode (you can talk while you run) then you'll make it through this session.

Once you've completed your session, remember to drink. You can also do some stretching as soon as you're finished.

After 15 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll run for 15 minutes.

You'll finish the session with 5 minutes of slow walking to promote recovery..

Remember to drink and to stretch so as to avoid muscle aches.

You can already run for 20 minutes in stages. Now it's time to run for 15 minutes without stopping. Don't set off too fast, stay in easy breathing mode and you'll make it!

What matters is not whether or not you reached your obejctive. All that really matters is that you've taken a liking to running. Just one piece of advice...KEEP IT UP!