Week 1 Run one min, walk 90 seconds. Repeat eight times. Do three times a week.
Week 2 Run two mins, walk one min. Repeat seven times. Do three times a week.
Week 3 Run three mins walk one mins. Repeat six times. Do three times a week.
Week 4 Run five mins, walk two mins. Repeat four times. Do three times a week.
Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week.
Week 6 Run 12 mins, walk one min. Repeat three times. Do three times a week.
Week 7 Run 15 mins, walk one min, Run fifteen mins. Do three times a week
Week 8 Run 30 mins continuously.
Slow and steady build up is the main aim for fitness.
People rush in and exert themselves straight away and the mind thinks "sod that, arsed with it am not doing it"
Couple the running with other fitness related tasks, running up the stairs etc.
For food a high carb intake the night prior to the run (tuna pasta salad @ 8pm) early night.
For mid run some of the gels work great, Science In Sport (tropical flavour) availible from Chain Reaction Cycles are a good way for an instant energy boost. I only advise these when you are exerting yourself to your limit plus only when your at a level of fitness where you can keep the heart rate up.
I am in the process of starting running as I would like to try a Triathlon in 2013 and I have a year to train and lose the last 1.5 stone.
if you are going to use gels during exercise, make sure there is fuel in the tank being digested ie something like bannas because you will crash and burn, i dont use them myself, after i crashed and burned trying to be a smart arse using it one time.
i wouldnt eat @8pm, again your metabolism slows down at night and it will only be stored, remember if your eating more calories than you are using it will be stored as fat, and if your eating as much as your using you wont lose weight, use those carbs you got stored as fat, be hard to start with but your body will adapt,
