Beginners Programme

This programme is assuming that you have a small amount of fitness from some other source of exercise. If you have any doubts about starting this sort of exercise please consult your doctor before embarking on a new schedule.

The figures in the day boxes are in minutes. You start be walking or running for the set amount, without stopping. If you find any week too hard then repeat it or go back one week until you manage the set amount of exercise. Once you can manage the whole schedule then you can start going for extra sessions on your rest days.

Day Number
1 2 3 4 5 6 7
Week Number 1 4 0 4 0 5 0 5
2 0 6 0 6 0 7 0
3 8 0 9 0 9 0 10
4 0 10 0 11 0 11 0
5 12 0 12 0 13 0 13
6 0 14 0 14 0 15 0
7 15 0 16 0 16 0 17
8 0 17 0 18 0 18 0
9 19 0 19 0 20 0 20
10 0 21 0 21 0 22 0
11 22 0 23 0 23 0 23
12 0 24 0 24 0 25 0
13 25 0 26 0 26 0 27
14 0 27 0 27 0 28 0
15 28 0 29 0 29 0 30

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