This is a good way to introduce yourself to running. It will get you from being a non-runner to be able to complete 3.5 miles in 10 weeks. Start off slow and by all means walk where it say run if you feel you need to. If you're having difficulty breathing then you're probably just going too fast. Don't worry if your running pace seems very slow at the start, this will increase as you work through the programme.

Before you start the schedule, get your legs ready with 8 days of brisk walking: Walk for 20 minutes a day for the first 4 days, then increase to 30 minutes a day for 4 more days. Now you are ready to begin with Week 1. Each week of the programme do your run/walk work-outs on Monday, Wednesday, Friday and Saturday. Take a rest day on Tuesday, Thursday and Sunday.

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

Week 2
Run 3 minutes, walk 3 minutes. Repeat 5 times.

Week 3
Run 5 minutes, walk 2.5 minutes. Repeat 4 times.

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

Week 5
Run 8 minutes, walk 2 minutes. Repeat 3 times.

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

Week 7
Run 9 minutes, walk 1 minute. Repeat 3 times.

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

Week 9
Run 14 minutes, walk 1 minute. Repeat twice.
(If week 9 left you feeling particularly tired, repeat this week of training before moving on to week 10).

Week 10
Run 30 minutes. - Well done,you're running well!

Now, have a read through the rest of the site. Mooch around and you will find tips on everything from stretching to nutrition, running shoes to principals of running etc. Ask questions at training if you can't find the answer.