This absolute beginner running plan is for new runners or those returning to the sport from a long break or injury. It was written by From Fat to Finish Line's Rik Akey, for people who got stuck on Couch to 5K's week 3. It will take you from walking to running a mile in 8 weeks.

BEFORE YOU START, IT IS IMPORTANT THAT:
1) You and your doctor agree that you are fit and healthy enough to begin a running training program.
2) You are willing and able to devote about 30 minutes, 3 times per week, to a running training program.
3) You own a good quality pair of running shoes, preferably from a running specialty store, which have been professionally matched to your body mechanics. (Search “running shoe store” in your city, tell the salesperson that you are a new runner, and then let them do all the work!)

In order to work on Apple Watched HR Zones must be used. Your Apple Watch will determine your HR zones over time. If you feel like you're having trouble hitting the targets at first, it's okay. Go through the steps following the instructions in the workout.

HR Zones explained here: https://www.polar.com/blog/running-heart-rate-zones-basics/

Instructions for uploading this workout to your Apple Watch here: https://help.trainingpeaks.com/hc/en-us/articles/360039727152-TrainingPeaks-and-Apple-Watch