>> The running workout
You are comfortable running for at least 30 minutes at an easy pace, 5 times a week. NOTE If you're currently walking and your goal is to run, begin in the 4th week of the walking workout, continue through week 6, then progress to the walk/run workout before moving on to the running workout. If you're currently doing walk/run workouts and your goal is continuous running, begin with week 4 of the walk/run workout, continue through week 6, and then begin the running workout.

Week 1 Day 1: 30 min. easy run
Day 2: 25 min. moderately easy run
Day 3: 30 min. easy run
Day 4: 25 min. moderately easy run
Day 5: 25 min. moderate run

Week 2 Day 1: 35 min. easy run
Day 2: 25 min. moderate run
Day 3: 30 min. easy run
Day 4: 30 min. moderately easy run
Day 5: 20 min. moderate run

Week 3 Day 1: 40 min. easy run
Day 2: 30 min. moderate run
Day 3: 30 min. moderately easy run
Day 4: Moderately hard run 2 min., easy run 1 min.; repeat for 21 min. total
Day 5: 30 min. moderately easy run

Week 4 Day 1: 45 min. easy run
Day 2: 30 min. moderate run
Day 3: 30 min. moderately easy run
Day 4: Moderately hard run 3 min., easy run 2 min.; repeat for 25 min. total
Day 5: 30 min. easy run

Week 5 Day 1: 45 min. easy run
Day 2: Moderately hard run 1 min., easy run 1 min.; repeat for 24-26 min. total
Day 3: 30 min. moderately easy run
Day 4: Moderately hard run 3 min., easy run 1 min.; repeat for 24 min. total
Day 5: 30 min. easy run

Week 6 Day 1: 45 min. easy run
Day 2: Moderately hard run 2 min., easy run 2 min.; repeat for 28-32 min. total
Day 3: 30 min. moderately easy run
Day 4: Moderately hard run 4 min., easy run 2 min.; repeat for 30 min. total
Day 5: 30 min. easy run

>> Warm-up Start each workout with 5 minutes of easy walking.

>>Cool-down Finish each workout with 5 minutes of easy walking, followed by the stretch moves on page 168. Hold each stretch for 30 seconds without bouncing and repeat 3-5 times.