As I said before, it is really interupting to keep running program in the beginning. You always have to look to your watch and see how much seconds left to run. So I really do not suggest to do it for first 2-4 weeks. Just listen to your body, it really says then to stop. Your body knows it much better than any running program in the world.
It is very good if you have goals when training running. They can be very different: to run 5k, to run 1 hour, to lose 10 pounds and a lot of other. If you have such goals, so the program and running log can be very helpful for you. Program helps you to know what you have to do every day. Running log helps you to see how you are improving your running.
I think one of your first goals could be to run 30 minutes. Don't worry, it's not a big deal. No matter how much you can run now, you will do this.
In 30 minutes you can run about 5k. So it is really great thing to do. Your first 5k! Do not think that just really strong people can do it. In my first running training I had to run 2,5k. It was so exhausting, I stopped 5 times and in the end I was very tired. I had a lot of pain in my legs. Why? Because I did the biggest mistake everyone can do when they start running: to begin very fast. That was my mistake. But after all, now I can run 25k with no problems, after running I feel great, no pains, just good feelings. If I can do this, you really can do this too!
So 30 minutes. It will be very easy if you take it easy:) Remember to start slowly, no rush. You are doing this for yourself, not for others. It's great if you did walking before running, but if not - no problems.
There's no need to begin from the first row - if you feel enough strong, you can begin from 3rd of 6th row. It's your choice. But do not do too much. Here is the 30 minutes program:
| Week days | ||||||||
|---|---|---|---|---|---|---|---|---|
| Weeks | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total |
| 1 | 7 | - | 7 | - | 8 | - | 8 | 30 |
| 2 | - | 9 | - | 9 | - | 10 | - | 29 |
| 3 | 10 | - | 11 | - | 11 | - | 12 | 44 |
| 4 | - | 12 | - | 13 | - | 13 | - | 38 |
| 5 | 14 | - | 14 | - | 15 | - | 15 | 58 |
| 6 | - | 16 | - | 16 | - | 17 | - | 49 |
| 7 | 17 | - | 18 | - | 18 | - | 19 | 72 |
| 8 | - | 19 | - | 20 | - | 20 | - | 59 |
| 9 | 21 | - | 21 | - | 22 | - | 22 | 86 |
| 10 | - | 23 | - | 23 | - | 24 | - | 70 |
| 11 | 24 | - | 25 | - | 25 | - | 26 | 100 |
| 12 | - | 26 | - | 27 | - | 27 | - | 80 |
| 13 | 28 | - | 28 | - | 29 | - | 29 | 114 |
| 14 | - | 30! | - | 30! | - | 30! | - | 90 |
It is very simple program, but remember, you always have to do it as your body tells you. If you can't run as much as it is written in the program, so combine running with walking. It is not very important to run all the time, it is more important to do run/walk for a written time period.
You can do it as you feel. Maybe in the beginning you walk 6 minutes and run 1 minute. After some time you will be able to run 6 minutes and walk just 1 minute. Remember, you have to run more and more if you want to run 30 minutes. Do not do just walking all the time or just 1 minute running.
There is no need to keep this program step by step. You can do first 2 rows in 4 weeks or as much as you want. It is more importan to feel good than to feel exhausted every time. This program is just an example for you how can you improve your running.
I really believe that you can do it. And it doesn't matter if you do it in 14 weeks or in 25 weeks. Much more important is to feel the joy of running.
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