The following program was designed by Grete Weitz. It is designed to bring you from your armchair to running 3 1/4 miles (5K plus) continuously. It is based on running three days a week. You should space those days out to allow for sufficient recovery between efforts. All runs are done at conversational pace. While jogging you should be able to to talk comfortably without being winded.

10-Week Beginner's Program

Start at the doctor's office. A thorough checkup is recommended before undertaking any exercise program. It is useful to explain to your doctor the details of the intended exercise program. A stress test is recommended if you are over age 40.

Week 1

* Alternately jog/walk (eight of each) 100-yard segments, for a total of 1 mile.
* Same workout for all three days.

Week 2

* Alternately jog/walk (five of each) 200-yard segments, for a total of 1 1/4 miles.
* Same workout for all three days.

Week 3

* Alternately jog/walk, varying the segments between 200 and 400 yards, for a total of 1 1/2 miles.
* Same workout for all three days.

Week 4

* Alternately jog/walk, but walk only half the distance of each jog. Vary the segments between 1/4 and 1/2 mile, for a total of 1 3/4 miles.
* Same workout for all three days.

Week 5

* Day 1: 1/2-mile jog, 1/4-mile walk, 1/2-mile jog, 1/4-mile walk, 1/2-mile jog, for 2 miles total.
* Day 2: 3/4-mile jog, 1/2-mile walk, 3/4-mile jog, for 2 miles total.
* Day 3: 2-mile jog, no walk.

Week 6

* Day 1: 1/2-mile jog, 1/4-mile walk, 3/4-mile jog, 1/4-mile walk, 1/2-mile jog, for 2 1/4 miles total.
* Day 2: 1-mile jog, 1/4-mile walk, 1-mile jog, for 2 1/4 miles total.
* Day 3: 2 1/4-mile jog, no walk.

Week 7

* (Only jogging, no walking from this point on; however, you can vary the pace of the jog.)
* 2 1/2-mile jog.
* Same workout for all three days.

Week 8

* 2 3/4-mile jog.
* Same workout for all three days.

Week 9

* 3-mile jog.
* Same workout for all three days.

Week 10

* 3 1/4 miles total (5 kilometers plus).
* Congratulations! You're no longer a beginner.