You want to start running, but you don't really know how. Or you've been out of the game for some time, and want to safely get back into it. Whatever your reason, this Training Plan provides a natural progression from 30-minute walk-runs to 1 hour continuous running and even speed training.

Over the course of 16 weeks, we'll get you where you want to be: a confident runner who is capable of running for one hour non-stop. In order to get your body ready for the physical stress of running, we start of with walk-run combinations. By the end of week 4, you'll be able to run for half an hour without walking breaks. From there on, we progress by gradually increasing the duration of one of the runs, while introducing some basic speed work. At the end of the Training Plan, you will run for 1 hour without any breaks. Congratulations!

Keep in mind that this plan serves as a flexible framework. Customize it to align with your personal goals and life, stay attuned to your body's signals, and seek advice from a coach or healthcare professional when navigating new challenges. It is strongly advised to seek medical clearance from your doctor before beginning any training program.