Training plan: Weeks 1 & 2

One of the most important parts of exercise is stretching before and after every workout to avoid injury. This is because when you exercise, your muscles tighten and shorten and become more prone to injury. Your pre-workout stretch should focus on loosening up your joints and should therefore remain light and easy. Your post-workout stretch should be deeper, holding each position for 30-60 seconds.

You are now ready to start your workout. Be sure to start slowly, with a brisk walk and ease into a light jog. If you feel uncomfortable or like you cannot keep going, try alternating walking and running until you complete the half mile, or one mile if this is your goal. Once you have completed this distance, continue walking briskly, keeping your heart rate up, until you have exercised for a full 30 minutes.

Week 1
Monday: Run/walk half a mile or 1 mile and walk the rest of the distance or until 30 minutes are up.
Tuesday: Rest day
Wednesday: Repeat Monday's workout
Thursday: Rest day
Friday: Repeat Monday's workout
Saturday: Try a different exercise, like cycling, swimming, Pilates or yoga. Again, you should aim to exercise for a full 30 minutes, plus stretching (unless you are taking a stretch class, in which case you don't need to do additional stretching).
Sunday: Rest day