.If you are completely new to running, this walk-run program will build your capacity to run from 1 minute to 30 minutes continuously within 12 weeks. Those returning to training after injury can also use this program but may be able to progress more quickly or start at a later week.

In case of injury, plan your return to running with a physical therapist so your progress can be monitered.

Begin each session with 5 minutes walking to warm up. Perform the run sections at easy pace (easy enough to carry a conversation while you are running)

A good advice is to invest in a good running watch and download Strava App to log your running.