If you’re coming off the couch, gradually increase to three runs a week (runs every other day) to 30 minutes each. To avoid injuries, use my run-walk-run method. Avoid huffing and puffing on these runs—even at the end—and take walk breaks from the first minute.
When you can run (and walk) comfortably for 30 minutes on three weekly runs, increase the distance of one run a week by half a mile. This long run should be one to two minutes slower than the other runs, with more walk breaks.
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