So your training plan for this week is:
Mon (29 Dec. 08): walk 2-3 minutes, jog 5-7 minutes, walk 2-5 minutes, jog 5-7 minutes, walk 2-5 minutes, jog 5-7 minutes, walk 5 minutes
Tues: bike, swim, or something else for 15-30 minutes
Wed: walk 2-3 minutes, jog 5-7 minutes, walk 2-5 minutes, jog 5-7 minutes, walk 2-5 minutes, jog 5-7 minutes, walk 5 minutes
Thurs (1 Jan. 09): bike, swim, or cross train for 15-30 minutes
Fri: walk 2-3 minutes, jog 5-8 minutes, walk 2-4 minutes, jog 5-8 minutes, walk 2-4 minutes, jog 5-8 minutes, walk 5 minutes
Sat: walk 2 minutes, jog 5-8 minutes, walk 3-4 minutes, jog 5-8 minutes, walk 5 minutes, 3 x 20 situps, 3 x 10 pushups (optional rest day if your body feels tired and sore, but do the situps and pushups they help alot with running)
The key is to not get too excited and do so much that you get an injury (because you don't want to get discouraged). I like to take a slow and steady approach. You shouldn't be straining your body too much, yes your muscles will be sore but that always happens when starting to use muscles like you haven't used them before. But my point is be smart, listen to your body. That's why I gave you a range to run/walk. If you're running and you feel pain that is moderately high, I'd recommend that you start to walk. The purpose of the walk/run is to build you up to where you can run for 20 minutes nonstop, then 30, etc. without hurting yourself. The cross training days are to keep you exercising, but put little stress on running muscles. The other thing is you need to start or continue eating well. Eat your vegetables, fruits, grains, meats, and milk! Don't indulge in sweets, soda, or pastries. Your body will feel much better and you'll have more strength to run.
