Want to improve your health? Need to lose weight? This activity plan for beginners, combining running and strength and flexibility workouts, will get you into the habit of regular exercise in 12 weeks.
The plan is structured but flexible enough to allow you to fit the exercise sessions around your other weekly commitments.
Before starting each week, plot in your calendar what days and times you’ll be exercising. This will help you stick to the plan. Don’t forget to factor in 1 rest day per week (on a day of your choosing).
All you need to get started is any type of MP3 or digital media player, or smartphone, and a pair of running shoes.
Get ready by downloading the Couch to 5K running, 5K+ and Strength and Flex podcasts and print the 10-minute workout series.
Day 1: Couch to 5K – run 1 (workout duration: 20