From Couch to 30 minute runs in 8 weeks

Are you a couch potato who has always dreamed of one day getting in shape? Then this article is for you. The only thing you need is a stopwatch, widely available at less than 10.00 and three free 40 minute periods, three times a week. You will need to invest in a good pair of running shoes as well. They need not be top of the line brand. You can get a good pair of trainers at Walmart for less than 40.00 that will last you the length of the program. Take caution not to try to do the program using walking shoes or cross trainers. It may save you a few bucks but will expose you to injury

Running for 30 minutes may seem like a daunting task if you are a true couch potato, but by gradually ramping up the intervals it can be tackled in a relatively pain free fashion. That's not to say it won't be hard or you won't experience the burn, but things are structured in a way that will minimize this.

It is necessary to define what a true couch potato is. This means the only exercise you get is climbing the stairs in your home and walking from car parking lots into stores or work. Including perhaps some effort in cleaning your home, you get absolutely no other form of exercise. If this is you then you should start the program in week 1. If you are a bit more of a walker or a generally more active person then it may be possible to skip the first two weeks. Try week 2 for one day and if it seems too easy then move onto week 3 for the rest of the week.

Each of the weekly workouts presented below is meant to be done 3 times a week, ideally with a day off after each workout. If you find you are developing soreness the day after running you might like to go for a 10 minute brisk walk and take some time to stretch out the muscles that are sore.

As when starting any new exercise regime you should present the program to your doctor, get a complete physical and be certain you are healthy enough to handle the program. Especially if you are significantly overweight you should always exercise caution. The obese may need to spend some time building up to week 1.

That's it for the preamble. Here is the program

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From Couch to 30 minute runs in 8 weeks

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