Duo County Training Plan
Week	Training
1	1 Minutes Jogging / 4 minutes Walking - Repeat 6 Times
2	2 Minutes Jogging / 4 minutes Walking - Repeat 5 Times
3	3 Minutes Jogging / 3 minutes Walking - Repeat 5 Times
4	5 Minutes Jogging / 2.5 minutes Walking - Repeat 5 Times
5	7 Minutes Jogging / 3 minutes Walking - Repeat 3 Times
6	8 Minutes Jogging / 2 minutes Walking - Repeat 3 Times
7	9 Minutes Jogging / 2 minutes Walking - Repeat Twice, then Jog 8 minutes
8	9 Minutes Jogging / 1 minutes Walking - Repeat 3 Times
9	13 Minutes Jogging / 2 minutes Walking - Repeat 2 Times
10	14 Minutes Jogging / 1 minutes Walking - Repeat 2 Times
11	14 Minutes Jogging / 1 minutes Walking - Repeat 2 Times
12	Jog 30 Minutes
Note:	After completing any week of training and you feel tired, try repeating this week of training before moving on

Do not worry about speed during your jogging. Your jogging speed may be as slow or even slower than your walking speed. That is alright. Speed will come later.

If anytime the next week of training feels really difficult, just repeat the previous week training. Remember this is a life long pursuit, don't rush the early stages and risk burning out.

Training 5 days a week is optimal. But not a hard rule. If your schedule one week only allows 4 days, that's okay. Feeling really burn out...Take two days off. You will feel better physically and mentally when you return.

Do keep a journal of your progress. It does not have to be fancy. Just jot down what you ran, how you felt, temperature, weight and distance. This can be a real motivator when you get discouraged.

Running is a cheap sport. However, a good pair of running shoes will increase your enjoyment and help prevent injuries. Consider around week 2 or 3 in investing in a good pair of shoes. They do not need to be expensive, but should fit your build and running style. Figure about $70 bucks. Good deals can be found when stores close out last year model.

Do not compare yourself to others. The time you spend running is your time. It is alright to be selfish. During the build up phase concentrate on running your pace and not others.

Remember to have fun. If the process seems tedious, you might be over training. Don't get obsessive about the program. Try to leave a couple of rest days a week in your training. Everyday to you make it out the door is a great day. The process is slow, but worth it.

Finally, you will face criticism. People will say you are crazy. Running will kill you or break you down. You will never do it. The list go on and on. All these criticisms seem to come from people who do not run. I think deep down they want to be were you are. Block them out or use it to motivate yourself.