Running is one of the most effective and enjoyable workouts you can choose if you are looking to get in shape quickly. It is remarkably simple to start and requires virtually no special equipment. In fact, if you own a pair of athletic shoes you are ready to begin. 
Even if haven’t run a step in over 20 years, you can start a running program today and immediately improve your health by increasing your metabolism, lowering your stress levels, and burning unwanted body-fat. Add to that the sense of joy you will receive by adding a new hobby to your life and you have a winning combination.
Here is a simple to follow program will enables folks to go from couch potato to full fledged runner in as little as 8 weeks. This is an adaptable program that allows you begin from wherever you gauge your current level of fitness to be. If you are really just getting off of your couch for the first time in a long while, start at the very beginning and proceed through the schedule as indicated. For folks who are presently somewhat active, you may want to start on Week 2 or 3.
Remember that this program is meant to ease you into a long term running program and to minimize your chances of experiencing an injury. Even if the first workout feels too easy, be patient and follow the progression of the schedule. Avoid the desire to do more than indicated as this program is meant to help you improve gradually. If you find yourself huffing and puffing, slow down! Maintain a pace that allows you to carry a conversation without gasping for air. Also, do not worry about your pace or the distance. Keep your mind on the total number of minutes you are running. Your short term patience will be rewarded by helping you to avoid an unnecessary injury that could result in you having to put your entire workout on the shelf for weeks or months while you heal.
Week one: Walk for 6 minutes, then run for 1 minute at an easy pace. Repeat 3 times per workout on Monday, Wednesday, and Friday.
Week two: Walk for 5 minutes, then run for 2 minutes at an easy pace. Repeat 3 times per workout on Monday, Wednesday, and Friday.
Week three: Walk for 3 minutes, then run for 4 minutes at an easy pace. Repeat 4 times per workout on Monday, Wednesday, Friday, and Saturday.
Week four: Walk for 2 minutes, then run for 5 minutes at an easy pace. Repeat 4 times per workout on Monday, Wednesday, Friday, and Saturday.
Week five: Walk for 2 minutes, then run for 8 minutes at an easy pace. Repeat 3 times per workout on Monday, Wednesday, Friday and Saturday.
Week six: Walk for 2 minutes, then run for 9 minutes at an easy pace. Repeat 3 times per workout on Monday, Wednesday, Friday, and Saturday.
Week seven: Walk for 1 minute, then run for 11 minutes at an easy pace. Repeat 3 times per workout on Monday, Wednesday, Friday, and Saturday.
Week eight: Congratulations on reaching your milestone eighth! For your first 3 workouts this week walk for 5 minutes, run for 20 minutes, and walk for 5 minutes. By your fourth workout, try to run for 30 minutes without stopping.
With steady training over an eight week period, you will find yourself becoming more confident and efficient. This will result in your developing a faster pace without the need for you to ‘push yourself’ and possible overwork your body. And lastly, always remember to stay hydrated by drinking 4-6 ounces of water during your run, and to rehydrate when you finish your workout.