Beginner

Your aim: To run for at least 35 minutes at a decent speed without stopping and without feeling too shattered at the end. From there, the sky's your limit! 

Starting out is never easy, so don't kid yourself: you're going to have to work hard at first. Try and find something to motivate you into going for a run. It could be anything from wanting to lose weight to giving up smoking to just wanting to feel and look healthier. Get a friend involved too: it's easier when there's two of you! 

Your programme
>WEEK 1: This week, just take any opportunity you can to get a bit of gentle exercise: walk instead of taking the car, do your shopping on foot, go cycling or roller blading, take the stairs, walk the dog and spend a bit of time in the great outdoors at the weekend.
> WEEK 2: This week, squeeze in 30 minutes of exercise a day (you can break it up into 15 minutes in the morning and 15 minutes in the evening, which is easy to fit in!)
> WEEK 3: This week, fit two 35-minute sessions of non-stop power-walking into your schedule.
> WEEK 4: From now on, work up to jogging during your twice-weekly 35-minute sessions. Step up your intensity as you go along and as you get fitter.