Want your new lifestyle to get started?

The hardest part of the journey is the beginning. Once you initiate the first step, everything will fall into place…

Free Running program Below

Week 1: Just Start Moving

  • Day 1: Walk briskly for 5 mins, then jog 1 min / walk 2 mins × 5 rounds

  • Day 2: Rest or gentle walk

  • Day 3: Jog 1 min / walk 1 min × 6 rounds

  • Day 4: Optional: 20-minute walk or cross-train (bike, yoga)

  • Focus: Listen to your body. Keep it light and fun.

Week 3: Find Your Rhythm

  • Day 1: Jog 4 min / walk 1 min × 4 rounds

  • Day 2: Rest

  • Day 3: 30-minute steady jog/walk combo

  • Day 4: Jog 5 min / walk 1 min × 3 rounds

  • Focus: Try running in a new place—trail, track, or park.

Week 2: Build Consistency

  • Day 1: Jog 2 min / walk 1 min × 5 rounds

  • Day 2: Rest

  • Day 3: 25-minute steady walk or light jog (as much as feels comfortable)

  • Day 4: Jog 3 min / walk 1 min × 4 rounds

  • Focus: Celebrate small wins. You’re building a habit.

Week 4: Keep Going Strong

  • Day 1: Jog 7 min / walk 1 min × 3 rounds

  • Day 2: Rest

  • Day 3: 20-minute easy run or jog

  • Day 4: Jog 10 minutes straight, walk 2, jog 5

  • Focus: Reflect on your progress. You’ve built momentum!