For a first-hand introduction, the text states that most complete beginners should start with 15 to 25 minutes overall, including walking. It also notes that the session can include only 5 to 10 minutes of easy running, split into short intervals. The goal is to sustain an easy effort and only add time when recovery is going well.
The text emphasises that this isn’t continuous running: the 15 to 25 minutes include a warm-up by walking, easy-running intervals, recovery breaks while walking, and then a cool-down back to walking. It adds that you may have only a small share of running, because your breathing can improve before your calves, feet, tendons and joints are ready to handle more impact.
As for frequency, the text recommends running on three non-consecutive days per week, with an example schedule of Monday, Wednesday and Friday. It specifies that it’s possible to walk, rest, or do light strengthening on the other days, and not to try to fill all the “empty days” with a tough session. Adding a fourth day only helps if you can recover well.
To progress, the article advises changing just one thing at a time: once the current session is under control over a few repetitions, you can add a running interval, or extend each 15 to 30 second interval, or slightly shorten each walking break, then add two or three minutes in total. The text also provides conditions for being ready to increase: a session controlled across 2 to 3 sessions, with normal recovery the next day.
