I'm a software engineer and spending a lot of time siting in front of computer. So I found that doing some exercise few minutes a day would be beneficial for my health. I'm not very sporty, so I started this easy program recommended by Swiss Athletics. I'm running at lunch time for max 30 minutes, so like this also avoiding heavy food 🍔🍔🍔. Honestly I feel some progress without huge effort. It also makes me more productive in the office... better then coffee ☕ While running I can think on some software bug 😀 or just enjoy nature or city landscape.

❗ It's important to consult a sports doctor before starting, especially if you're over 40, and avoid running when sick or injured.

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Week 1 📅 Preparation

• Tuesday: 5 x 2 ⏱ min running 🏃‍♂️🏃‍♀️ with 2 ⏱ min walking 🚶‍♀️🚶‍♂️ after each sequence
• Thursday: 3 x 3 ⏱ min running 🏃‍♂️🏃‍♀️ with 4 ⏱ min walking 🚶‍♀️🚶‍♂️ after each sequence
• Saturday: 2 x 5 ⏱ min running 🏃‍♂️🏃‍♀️ with 5 ⏱ min walking 🚶‍♀️🚶‍♂️ after each sequence

Week 2 📅 Starting Easy

• Tuesday: 5 x 3 ⏱ min running 🏃‍♂️🏃‍♀️ with 2 ⏱ min walking 🚶‍♀️🚶‍♂️ after each sequence
• Thursday: 2 x 6 ⏱ min running 🏃‍♂️🏃‍♀️ with 4 ⏱ min walking 🚶‍♀️🚶‍♂️ after each sequence
• Saturday: 3 x 5 ⏱ min running 🏃‍♂️🏃‍♀️ with 5 ⏱ min walking 🚶‍♀️🚶‍♂️ after each sequence

Week 3 📅 First Progress

• Tuesday: 5 x 4 ⏱ min running 🏃‍♂️🏃‍♀️ with 2 ⏱ min walking 🚶‍♀️🚶‍♂️ after each sequence
• Thursday: 3 x 6 ⏱ min running 🏃‍♂️🏃‍♀️ with 4 ⏱ min walking 🚶‍♀️🚶‍♂️ after each sequence
• Saturday: 2 x 10 ⏱ min running 🏃‍♂️🏃‍♀️ with 5 ⏱ min walking 🚶‍♀️🚶‍♂️ after each sequence

Week 4 📅 Intermediate Goal: Run 15 min without interruption

• Tuesday: 2 x 6 ⏱ min running 🏃‍♂️🏃‍♀️ with 2 ⏱ min walking 🚶‍♀️🚶‍♂️ after each sequence
• Thursday: 2 x 8 ⏱ min running 🏃‍♂️🏃‍♀️ with 4 ⏱ min walking 🚶‍♀️🚶‍♂️ after each sequence
• Saturday: 15 ⏱ min running 🏃‍♂️🏃‍♀️

Week 5 📅 Maintain the Rhythm

• Tuesday: 3 x 6 ⏱ min running 🏃‍♂️🏃‍♀️ with 3 ⏱ min walking 🚶‍♀️🚶‍♂️ after each sequence
• Thursday: 2 x 10 ⏱ min running 🏃‍♂️🏃‍♀️ with 5 ⏱ min walking 🚶‍♀️🚶‍♂️ after each sequence
• Sunday: 20 ⏱ min running 🏃‍♂️🏃‍♀️

Week 6 📅 Intensify the Training: Run 25 min without interruption

• Tuesday: 4 x 6 ⏱ min running 🏃‍♂️🏃‍♀️ with 3 ⏱ min walking 🚶‍♀️🚶‍♂️ after each sequence
• Thursday: 2 x 12 ⏱ min running 🏃‍♂️🏃‍♀️ with 5 ⏱ min walking 🚶‍♀️🚶‍♂️ after each sequence
• Sunday: 25 ⏱ min running 🏃‍♂️🏃‍♀️

Week 7 📅 Alternate Sequences

• Tuesday: 3 x 6 ⏱ min running 🏃‍♂️🏃‍♀️ with 3 ⏱ min fast walking 🚶‍♀️🚶‍♂️ after each sequence
• Thursday: 5 ⏱ min running 🏃‍♂️🏃‍♀️, 3 ⏱ min walking 🚶‍♀️🚶‍♂️, 8 x 1 ⏱ min running 🏃‍♂️🏃‍♀️ (accelerated pace) with 1 ⏱ min walking 🚶‍♀️🚶‍♂️ after each sequence, 5 ⏱ min running 🏃‍♂️🏃‍♀️
• Sunday: 20 ⏱ min running 🏃‍♂️🏃‍♀️

Week 8 📅 Further Intensify the Training: Run 30 min without interruption

• Tuesday: 4 x 7 ⏱ min running 🏃‍♂️🏃‍♀️ with 3 ⏱ min walking 🚶‍♀️🚶‍♂️ after each sequence
• Thursday: 2 x 15 ⏱ min running 🏃‍♂️🏃‍♀️ with 5 ⏱ min walking 🚶‍♀️🚶‍♂️ after each sequence
• Sunday: 30 ⏱ min running 🏃‍♂️🏃‍♀️

Week 9 📅 Alternate Multiple Sequences

• Tuesday: 3 x 6 ⏱ min running 🏃‍♂️🏃‍♀️ with 3 ⏱ min fast walking 🚶‍♀️🚶‍♂️ after each sequence
• Thursday: 2 x 5 ⏱ min running 🏃‍♂️🏃‍♀️ with 2 ⏱ min walking 🚶‍♀️🚶‍♂️ after each sequence, 5 x 2 ⏱ min running 🏃‍♂️🏃‍♀️ (accelerated pace) with 1 ⏱ min walking 🚶‍♀️🚶‍♂️ after each sequence, 5 ⏱ min running 🏃‍♂️🏃‍♀️
• Sunday: 25 ⏱ min running 🏃‍♂️🏃‍♀️

Week 10 📅 Well Prepared for the First Race

• Tuesday: 2 x 10 ⏱ min running 🏃‍♂️🏃‍♀️ with 5 ⏱ min walking 🚶‍♀️🚶‍♂️ after each sequence
• Thursday: 15 ⏱ min running 🏃‍♂️🏃‍♀️, 5 ⏱ min walking 🚶‍♀️🚶‍♂️, 3 x 1 ⏱ min running 🏃‍♂️🏃‍♀️ (accelerated pace) with 1 ⏱ min slow walking 🚶‍♀️🚶‍♂️ after each sequence
• Sunday: Popular Race (~ 3–5 km) 🏃‍♂️🏃‍♀️

Well done 🥇🏆