Aim for three days running a week. It is preferable to run on every other day in order that you allow sufficient time for recovery.
WEEK 3
Runners:
3 X 10 minutes easy running with 2 minutes walk between each.
Run at a pace that you could talk at, in other words, do not get out of breath! It’s the time you spend on your feet and not the speed that is important. Repeat this session three times taking care to warm-up, stretch, run, and then stretch after the run.
Walkers: 3 x 30 minute walks on alternating days during the week and a 45 minute walk on the weekend.