I recently picked up running again after a hiatus of almost ten years. I’m in week five now but day 3 (W5D3) is a hard one. Couldn’t complete it the first two tries. Rest days are important! Don’t skip these! I’ve noticed for me two resting days in between runs works best for me. I’m not hung up on finishing the program within nine weeks. It will take me longer, but that’s OK.

To give you an idea of what the running schedule look like look at the table below. It will layout each day, what do for how long (or how far). Nowadays, there are hundreds of apps available to guide you through the program. I suggest to pick one and stick to it. If you have any questions, lemme know!