Let’s face it, beginning a run program is not easy. Many people try to do too much, too soon and either are discouraged because it is too hard or get injured before they really get going. Even some couch-to-5K programs can be too tough for many people who need more time to build up aerobic capacity and muscular strength. A beginner’s program should bridge the gap between being able to walk (briskly) comfortably for 30 minutes a few times a week. Assuming you are fit enough to regularly walk, this 40-day program will get you to the point where you should be able to run 10 minutes at a time. If life gets in the way and you are unable to get in a workout, just pick up where you left off and don’t try to make up workouts. The walking pace should be brisk, but comfortable. As always, you’ll feel your best if you are well-hydrated, eating a balanced diet, and getting plenty of sleep.

Day	Activity
1	Walk 15 minutes/run 1 minute/walk 14 minutes
2	Rest
3	Walk 15 minutes/run 1 minute/walk 14 minutes
4	Rest
5	Walk 15 minutes/run 2 minutes/walk 15 minutes
6	Rest
7	Walk 14 minutes/run 2 minutes/walk 15 minutes
8	Walk 15 minutes/run 1 minute/walk 14 minutes
9	Rest
10	Walk 14 minutes/run 3 minutes/walk 13 minutes
11	Rest
12	Walk 14 minutes/run 3 minutes/walk 13 minutes
13	Rest
14	Walk 14 minutes/run 4 minutes/walk 12 minutes
15	Walk 30 minutes
16	Rest
17	Walk 14 minutes/run 4 minutes/walk 12 minutes
18	Rest
19	Walk 14 minutes/run 5 minutes/walk 11 minutes
20	Rest
21	Walk 14 minutes/run 5 minutes/walk 11 minutes
22	Rest
23	Rest
24	Walk 14 minutes/run 6 minutes/walk 10 minutes
25	Rest
26	Walk 14 minutes/run 6 minutes/walk 10 minutes
27	Rest
28	Walk 14 minutes/run 7 minutes/walk 9 minutes
29	Rest
30	Walk 14 minutes/run 7 minutes/walk 9 minutes
31	Walk 10 minutes/run 2 minutes/walk 5 minutes/run 2 minutes/walk 11 minutes
32	Rest
33	Walk 14 minutes/run 8 minutes/walk 8 minutes
34	Rest
35	Walk 14 minutes/run 8 minutes/walk 8 minutes
36	Rest
37	Walk 14 minutes/run 9 minutes/walk 7 minutes
38	Rest
39	Rest
40	Walk 10 minutes/run 10 minutes/walk 10 minutes

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Carissa Liebowitz has run the New York and Boston Marathons as well as dozens of marathons and half marathons. You can follow her running adventures on Strava, Instagram and her blog.