DR. AL'S 10-WEEK RUNNING PROGRAM

Before you start with this schedule, get your legs ready with eight days of walking: walk for 20 minutes a day for the first four days, then increase to 30 minutes a day for four more days. Now you're ready to begin with week 1. Each week of the program, do your run/walk workouts on Monday, Wednesday, Friday and Saturday, and take Tuesday, Thursday and Sunday off.

10-WEEK TRAINING SCHEDULE

Week 1 Run 2 minutes, walk 4 minutes. Repeat 5 times.

Week 2 Run 3 minutes, walk 3 minutes. Repeat five times.

Week 3 Run 5 minutes, walk 2.5 minutes. Repeat four times.

Week 4 Run 7 minutes, walk 3 minutes. Repeat three times.

Week 5 Run 8 minutes, walk 2 minutes. Repeat three times.

Week 6 Run 9 minutes, walk 2 minutes. Repeat twice, then run 8 minutes.

Week 7 Run 9 minutes, walk 1 minute. Repeat three times.

Week 8 Run 13 minutes, walk 2 minutes. Repeat twice.

Week 9 Run 14 minutes, walk 1 minute. Repeat twice.

Week 10 Run 30 minutes.

Note: After completing week 9, if you feel tired, repeat this week of training before moving on to week 10.