by Rachel Funk

Created on: September 27, 2009   Last Updated: September 29, 2009

We've all seen them. Each and every one of us, from the comfort and swift transport of our car we've noticed them outside, toiling away. The most of us shake our head in wonder at why they do the things they do, especially if the weather is of one extreme or another. What would drive a human being to do that to themselves? To run?

Occasionally, after we have already zipped past the sweating, panting fellow person, after our initial questioning of the runner's sanity, we may wonder if we could ever run like that. Could I run rain or shine? Could I run in the early morning hours, before the sun has fully risen or at night when the light of day gives way to the pinks and golds of sunset? Inspired we start to believe we can. Then our hopes begin to crumble, we have no idea how to start. How does someone go from never running to having that kind of commitment.

If you've never run before, don't let the idea of becoming a runner scare you away from trying. It is possible and you can do it in as little as nine weeks. If that sounds too good to be true, have faith, it's not. I'll tell you how you, the non runner, can end up running a 5k in thirty minutes. All it takes is commitment, the time and three days a week.

The first thing you need to know is you need no special equipment in order to do this program, just a good pair of running shoes. You can run indoors on a treadmill or outdoors, either works fine. So don't worry if you don't have a treadmill at home or a gym membership, just run in the great outdoors.

The way the program breaks down is this, you will need to train three days a week for 20-30 minutes, leaving a day of rest in between training days in order for your body to adjust to the new activity. This is very important to avoid injury as well as burning out mentally.

The first week the program asks that during each session you give yourself a five minute brisk walk, to warm up your muscles. Then for the next 20 minutes you run for 60 seconds and then walk for 60 seconds. Once you reach the 20 minute mark, walk for another 5 minutes to cool down.

The second week you give yourself the five minute brisk walk to warm up, then for 20 minutes alternate jogging for two minutes with 60 second walks. Follow with a five minute cool down.

During week three, start as always with the five minute walk to warm up, for the 20 minute workout you will jog for 90 seconds, walk for 90 seconds, then jog for three minutes followed by walking for three minutes. Repeat

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