If you can walk a 15-minute mile for two miles, you can run. Do each two-mile run/walk below three times a week (any days you choose). Start and end every workout with a five-minute walk.

Week 1

Run 2 or 3 minutes, walk 1 minute. Repeat combo.

Week 2

Run 3 or 4 minutes, walk 1 minute. Repeat combo.

Week 3

Run 5 or 6 minutes, walk 1 minute. Repeat combo.

Week 4

Run 1 mile, walk 1 minute. Repeat combo.

Originally published in FITNESS magazine, September 2008.