This program is recommended for those who are new to exercise of any form, rather than those who are just new to running, and we would therefore advise checking with your GP before embarking on this gentle program.

This program is based on just 3 sessions per week, which you should space out so that you have at least one day off between each session. When you run, you should do so at "conversational pace", not so that you are gasping for breath!

Week 1: Run 1 minute, walk 90 seconds. Repeat 8 times. (Do this 3 times in the week)

Week 2: Run 2 minutes, walk 1 minute. Repeat 7 times. (Do this 3 times in the week)

Week 3: Run 3 minutes, walk 1 minute. Repeat 6 times. (Do this 3 times in the week)

Week 4: Run 5 minutes, walk 2 minutes. Repeat 4 times. (Do this 3 times in the week)

Week 5: Run 8 minutes, walk 2 minutes. Repeat 3 times. (Do this 3 times in the week)

Week 6: Run 12 minutes, walk 1 minute. Repeat 3 times. (Do this 3 times in the week)

Week 7: Run 15 minutes, walk 1 minute, run 15 minutes. (Do this 3 times in the week)

Week 8: Run 30 minutes continuously! Come on down to Eynsham Roadrunners!!!