Home > Fitness > Getting Started Updated 12 March 2013 Running Beginner - 5km in 12 weeks At completion you will be able to run 5km at a medium pace. 0 Pin It take a Flexibility test » Start A blog » Join Forums » Ask Fitness Expert » 5 moves to get sweaty together Extreme pull-ups Programme information: Level: Beginner; Men & Women Where: In gym or at home Components: Cardio (walking, then running), resistance exercises & stretches Weeks: 12 Sessions per week: 3 - 4 x Walking/Cycling/Running; 3 x Resistance training. At completion: You will be able to run 5km at a medium pace.WEEK 1MondayTotal body stretchCycle for 10 minWalk for 10 minLungesStep ups with dumbbellsSquats against a wall with ballCalf raisesOblique crunchesWednesdayLower body stretchCycle for 10 minWalk for 10 minLungesStep ups with dumbbellsSquats against a wall with ballCalf raisesOblique crunchesFridayQuick stretchCycle for 10 minWalk for 10 minLungesStep ups with dumbbellsSquats against a wall with ballCalf raisesOblique crunchesWEEK 2MondayTotal body stretchCardio combo: (Cycle 10 min, Walk 5 min, Run 2 min, Walk 3 min)LungesStep ups with dumbbellsLeg extensions with machineCalf raisesOblique crunchesWednesdayLower body stretchCardio combo: (Cycle 10 min, Walk 5 min, Run 2 min, Walk 3 min)LungesStep ups with dumbbellsLeg extensions with machineCalf raisesOblique crunchesFridayQuick stretchCardio combo (Cycle 10 min, Walk 5 min, Run 2 min, Walk 3 min)LungesStep ups with dumbbellsLeg extensions with machineCalf raisesOblique crunchesWEEK 3MondayTotal body stretchCardio combo (Walk 5 min, Run 3 min)x 2LungesSeated bicep curlsLeg extensions with machineCalf raisesOblique crunchesRowing with therabandTricep extension using both handsWednesdayLower body stretchCardio combo (Walk 5 min, Run 3 min)x 2LungesSeated bicep curlsLeg extensions with machineCalf raisesOblique crunchesRowing with therabandTricep extension using both handsFridayQuick stretchCardio combo (Walk 5 min, Run 3 min)x 2LungesSeated bicep curlsLeg extensions with machineCalf raisesOblique crunchesRowing with therabandTricep extension using both handsWEEK 4MondayTotal body stretchCardio combo (Row: 10 min, Walk: 2 min, Run: 3 min)x 3Cycle: 10 minLungesSeated bicep curlsSquats against a wall with ballCalf raisesOblique crunchesStep ups with dumbbellsTricep extension using both handsWednesdayLower body stretchCardio combo (Row: 10 min, Walk: 2 min, Run: 3 min)x 4Cycle for10 minLungesSeated bicep curlsSquats against a wall with ballCalf raisesOblique crunchesStep ups with dumbbellsTricep extension using both handsFridayQuick stretchCardio combo (Walk 2 min, Run 3 min)x 4Row 10 minCycle 10 minLungesSeated bicep curlsSquats against a wall with ballCalf raisesOblique crunchesStep ups with dumbbellsTricep extension using both handsLeg pressWEEK 5MondayTotal body stretchCardio combo (Row 10 min, Walk 2 min,Run 3 min)x 4Cycle 10 minSeated bicep curlsLungesSquats against a wall with ballCalf raisesOblique crunchesStep ups with dumbbellsTricep extension using both handsWednesdayLower body stretchCardio combo (Row 10 min, Walk 2 min, Run 3 min)x 4Cycle 10 minLungesSeated bicep curlsSquats against a wall with ballCalf raisesOblique crunchesStep ups with dumbbellsTricep extension using both handsFridayQuick stretchCardio combo (Walk 2 min,Run 3 min)x 4Row 10 minCycle 10 minLungesSeated bicep curlsSquats against a wall with ballCalf raisesOblique crunchesStep ups with dumbbellsTricep extension using both handsWEEK 6MondayTotal body stretchCardio combo (Row 10 min,Walk 2 min,Run 3 min)x 4Cycle 10 minLeg pressCalf raisesTricep extension using both handsSeated bicep curlsSquats against a wall with ballOblique crunchesStep ups with dumbbellsWednesdayLower body stretchCardio combo (Row 10 min,Walk 2 min,Run 3 min)x 4Cycle 10 minSeated bicep curlsSquats against a wall with ballCalf raisesStep ups with dumbbellsTricep extension using both handsLeg pressOblique crunchesFridayQuick stretchCardio combo (Row 10 min,Walk 2 min,Run 3 min)x 4Cycle 10 minLeg pressSeated bicep curlsSquats against a wall with ballCalf raisesOblique crunchesStep ups with dumbbellsTricep extension using both handsWEEK 7MondayTotal body stretchCardio combo (Row 10 min, Walk 3 min,Run 3 min)x 4Cycle 10 minLeg pressCalf raisesTricep extension using both handsSeated bicep curlsOblique crunchesLungesSquats against a wall with ballStep ups with dumbbells WednesdayLower body stretchCardio combo (Row 10 min, Walk 2 min,Run 3 min)x 4Cycle 10 minLeg pressCalf raisesTricep extension using both handsSeated bicep curlsSquats against a wall with ballOblique crunchesStep ups with dumbbellsLungesFridayQuick stretchCardio combo (Row 10 min,Walk 2 min,Run 3 min)x 4Cycle 10 minLeg pressSeated bicep curlsSquats against a wall with ballCalf raisesStep ups with dumbbellsOblique crunchesTricep extension using both handsLungesWEEK 8 MondayTotal body stretchCardio combo (Row 10 min, Walk 10 min, Run 5 min, Leg press)Leg extensions with machineCalf raisesOblique crunchesTricep extension using both handsLungesAbdominal crunchesHamstring curls with therabandSeated bicep curls WednesdayLower body stretchCardio combo (Row 10 min, Walk 10 min, Run 5 min)Leg pressSeated bicep curlsLeg extensions with machineCalf raisesTricep extension using both handsLungesHamstring curls with therabandAbdominal crunchesOblique crunches FridayQuick stretchCardio combo (Row 10 min, Walk 10 min, Run 5 min)Leg pressCalf raisesOblique crunchesTricep extension using both handsLungesAbdominal crunchesSeated bicep curlsLeg extensions with machineHamstring curls with therabandWEEK 9MondayTotal body stretchCardio combo (Row 10 min, Walk 10 min, Run 5 min)Leg pressSeated bicep curlsLeg extensions with machineCalf raisesOblique crunchesAbdominal crunchesLungesTricep extension using both handsHamstring curls with theraband WednesdayLower body stretchCardio combo (Row 10 min, Walk 10 min, Run 5 min)Seated bicep curlsLeg pressLeg extensions with machineCalf raisesOblique crunchesAbdominal crunchesLungesTricep extension using both handsHamstring curls with theraband FridayQuick stretchCardio combo (Row 10 min,Walk 10 min, Run 5 min)Rowing with theraband (Row 10 min, Walk 10 min, Run 5 min)Hamstring curls with therabandLeg pressSeated bicep curlsLeg extensions with machineCalf raisesOblique crunchesAbdominal crunchesLungesWEEK 10MondayTotal body stretchCardio combo (Row 10 min, Walk 5 min, Run 10 min, Walk 5 min)Leg press (Sets: 4 Reps: 10)Seated bicep curls (Sets: 3, Reps: 10)Leg extensions with machine (Sets: 3,Reps: 10)Calf raises (Sets: 3, Reps: 10)Oblique crunches (Sets: 2, Reps: 10)Abdominal crunches (Sets: 3, Reps: 20)Lunges (Sets: 3, Reps: 15)Tricep extension using both hands (Sets: 3, Reps: 12)Hamstring curls with theraband (Sets: 3, Reps: 10) WednesdayLower body stretchCardio combo (Row 10 min, Walk 5min, Run 10 min, Walk 5 min)Seated bicep curls (Sets: 3, Reps: 10)Leg press (Sets: 4, Reps: 10)Leg extensions with machine (Sets: 3, Reps: 10)Calf raises (Sets: 3, Reps: 10)Oblique crunches (Sets: 2, Reps: 10)Abdominal crunches (Sets: 3, Reps: 20)Lunges (Sets: 3, Reps: 15)Tricep extension using both hands (Sets: 3, Reps: 12)Hamstring curls with theraband (Sets: 3, Reps: 10) FridayQuick stretchCardio combo (Row 10 min, Walk 5 min, Run 10 min, Walk 5 min)Leg press (Sets: 4, Reps: 10)Seated bicep curls (Sets: 3, Reps: 10)Leg extensions with machine (Sets: 3,Reps: 10)Calf raises (Sets: 3, Reps: 10)Abdominal crunches (Sets: 3, Reps: 20)Tricep extension using both hands (Sets: 3,Reps: 12)Oblique crunches (Sets: 2, Reps: 10)Lunges (Sets: 3, Reps: 15)Hamstring curls with theraband (Sets: 3, Reps: 10)WEEK 11MondayTotal body stretchCardio combo (Row 5 min,Run 10 min, Walk 5 min, Run 10 min, Walk 5 min, Cycle 15 min)Seated bicep curls (Sets: 3, Reps: 10)Leg press (Sets: 4 Reps: 15)Leg extensions with machine (Sets: 3, Reps: 10)Calf raises (Sets: 3, Reps: 10)Oblique crunches (Sets: 2, Reps: 10)Abdominal crunches (Sets: 3, Reps: 20)Lunges (Sets: 3, Reps: 15)Tricep extension using both hands (Sets: 3, Reps: 12)Hamstring curls with theraband (Sets: 3, Reps: 10) WednesdayLower body stretchCardio combo (Row 10 min, Walk 5 min, Run 10 min, Walk 5 min)Seated bicep curls (Sets: 3, Reps: 10)Leg press (Sets: 4, Reps: 15)Leg extensions with machine (Sets: 3, Reps: 10)Calf raises (Sets: 3, Reps: 10)Oblique crunches (Sets: 2, Reps: 10)Abdominal crunches (Sets: 3, Reps: 20)Lunges (Sets: 3, Reps: 15)Tricep extension using both hands (Sets: 3, Reps: 12)Hamstring curls with theraband (Sets: 3, Reps: 10) FridayQuick stretchCardio combo (Row 5 mi, Run 10 min, Walk 5 min, Run 10 min, Walk 5 min, Cycle 15 min)Leg press (Sets: 4, Reps: 15)Seated bicep curls (Sets: 3, Reps: 10)Leg extensions with machine (Sets: 3, Reps: 10)Calf raises (Sets: 3, Reps: 10)Oblique crunches (Sets: 2, Reps: 10)Abdominal crunches (Sets: 3, Reps: 20)Lunges (Sets: 3, Reps: 15)Tricep extension using both hands (Sets: 3, Reps: 12)Hamstring curls with theraband (Sets: 3, Reps: 10)WEEK 12MondayLower body stretchCardio combo (Cycle: 5 min x 2 , Run 10 min x 2)Leg press (Sets: 3, Reps: 15)Hamstring curls with theraband (Sets: 3, Reps: 10)Calf raises (Sets: 3, Reps: 10)Leg extensions with machine (Sets: 2, Reps: 12)Abdominal crunches (Sets: 3, Reps: 20)Oblique crunches (Sets: 2, Reps: 10) WednesdayFull body stretchRun 10 min x 2Abdominal crunches (Sets: 3, Reps: 20)Oblique crunches (Sets: 2, Reps: 10)Tricep extension using both hands (Sets: 3, Reps: 12)Chest press (Sets: 3, Reps: 10)Lateral pulldown (Sets: 2, Reps: 10)Seated bicep curls (Sets: 3, Reps: 12) FridayLower body stretchCardio combo (Cycle 5 min x 2, Run 10 min x 2)Leg press (Sets: 3, Reps: 15)Hamstring curls with theraband (Sets: 3, Reps: 10)Leg extensions with machine (Sets: 2,Reps: 12)Calf raises (Sets: 3, Reps: 10)Oblique crunches (Sets: 2, Reps: 10)Abdominal crunches (Sets: 3,Reps: 20) More in Fitness Running Intermediate - 10km in 11 weeks More: FitnessGetting Started advertisement Get a quote Selfmed - the one with the apple Momentum - save up to 35% on healthcare Medihelp - quality, affordable medical scheme cover advertisement Read Health24’s Comments Policy Comment on this story 0 comments Add your comment Thank you, your comment has been submitted. 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0 Pin It take a Flexibility test » Start A blog » Join Forums » Ask Fitness Expert » 5 moves to get sweaty together Extreme pull-ups Programme information: Level: Beginner; Men & Women Where: In gym or at home Components: Cardio (walking, then running), resistance exercises & stretches Weeks: 12 Sessions per week: 3 - 4 x Walking/Cycling/Running; 3 x Resistance training. At completion: You will be able to run 5km at a medium pace.WEEK 1MondayTotal body stretchCycle for 10 minWalk for 10 minLungesStep ups with dumbbellsSquats against a wall with ballCalf raisesOblique crunchesWednesdayLower body stretchCycle for 10 minWalk for 10 minLungesStep ups with dumbbellsSquats against a wall with ballCalf raisesOblique crunchesFridayQuick stretchCycle for 10 minWalk for 10 minLungesStep ups with dumbbellsSquats against a wall with ballCalf raisesOblique crunchesWEEK 2MondayTotal body stretchCardio combo: (Cycle 10 min, Walk 5 min, Run 2 min, Walk 3 min)LungesStep ups with dumbbellsLeg extensions with machineCalf raisesOblique crunchesWednesdayLower body stretchCardio combo: (Cycle 10 min, Walk 5 min, Run 2 min, Walk 3 min)LungesStep ups with dumbbellsLeg extensions with machineCalf raisesOblique crunchesFridayQuick stretchCardio combo (Cycle 10 min, Walk 5 min, Run 2 min, Walk 3 min)LungesStep ups with dumbbellsLeg extensions with machineCalf raisesOblique crunchesWEEK 3MondayTotal body stretchCardio combo (Walk 5 min, Run 3 min)x 2LungesSeated bicep curlsLeg extensions with machineCalf raisesOblique crunchesRowing with therabandTricep extension using both handsWednesdayLower body stretchCardio combo (Walk 5 min, Run 3 min)x 2LungesSeated bicep curlsLeg extensions with machineCalf raisesOblique crunchesRowing with therabandTricep extension using both handsFridayQuick stretchCardio combo (Walk 5 min, Run 3 min)x 2LungesSeated bicep curlsLeg extensions with machineCalf raisesOblique crunchesRowing with therabandTricep extension using both handsWEEK 4MondayTotal body stretchCardio combo (Row: 10 min, Walk: 2 min, Run: 3 min)x 3Cycle: 10 minLungesSeated bicep curlsSquats against a wall with ballCalf raisesOblique crunchesStep ups with dumbbellsTricep extension using both handsWednesdayLower body stretchCardio combo (Row: 10 min, Walk: 2 min, Run: 3 min)x 4Cycle for10 minLungesSeated bicep curlsSquats against a wall with ballCalf raisesOblique crunchesStep ups with dumbbellsTricep extension using both handsFridayQuick stretchCardio combo (Walk 2 min, Run 3 min)x 4Row 10 minCycle 10 minLungesSeated bicep curlsSquats against a wall with ballCalf raisesOblique crunchesStep ups with dumbbellsTricep extension using both handsLeg pressWEEK 5MondayTotal body stretchCardio combo (Row 10 min, Walk 2 min,Run 3 min)x 4Cycle 10 minSeated bicep curlsLungesSquats against a wall with ballCalf raisesOblique crunchesStep ups with dumbbellsTricep extension using both handsWednesdayLower body stretchCardio combo (Row 10 min, Walk 2 min, Run 3 min)x 4Cycle 10 minLungesSeated bicep curlsSquats against a wall with ballCalf raisesOblique crunchesStep ups with dumbbellsTricep extension using both handsFridayQuick stretchCardio combo (Walk 2 min,Run 3 min)x 4Row 10 minCycle 10 minLungesSeated bicep curlsSquats against a wall with ballCalf raisesOblique crunchesStep ups with dumbbellsTricep extension using both handsWEEK 6MondayTotal body stretchCardio combo (Row 10 min,Walk 2 min,Run 3 min)x 4Cycle 10 minLeg pressCalf raisesTricep extension using both handsSeated bicep curlsSquats against a wall with ballOblique crunchesStep ups with dumbbellsWednesdayLower body stretchCardio combo (Row 10 min,Walk 2 min,Run 3 min)x 4Cycle 10 minSeated bicep curlsSquats against a wall with ballCalf raisesStep ups with dumbbellsTricep extension using both handsLeg pressOblique crunchesFridayQuick stretchCardio combo (Row 10 min,Walk 2 min,Run 3 min)x 4Cycle 10 minLeg pressSeated bicep curlsSquats against a wall with ballCalf raisesOblique crunchesStep ups with dumbbellsTricep extension using both handsWEEK 7MondayTotal body stretchCardio combo (Row 10 min, Walk 3 min,Run 3 min)x 4Cycle 10 minLeg pressCalf raisesTricep extension using both handsSeated bicep curlsOblique crunchesLungesSquats against a wall with ballStep ups with dumbbells WednesdayLower body stretchCardio combo (Row 10 min, Walk 2 min,Run 3 min)x 4Cycle 10 minLeg pressCalf raisesTricep extension using both handsSeated bicep curlsSquats against a wall with ballOblique crunchesStep ups with dumbbellsLungesFridayQuick stretchCardio combo (Row 10 min,Walk 2 min,Run 3 min)x 4Cycle 10 minLeg pressSeated bicep curlsSquats against a wall with ballCalf raisesStep ups with dumbbellsOblique crunchesTricep extension using both handsLungesWEEK 8 MondayTotal body stretchCardio combo (Row 10 min, Walk 10 min, Run 5 min, Leg press)Leg extensions with machineCalf raisesOblique crunchesTricep extension using both handsLungesAbdominal crunchesHamstring curls with therabandSeated bicep curls WednesdayLower body stretchCardio combo (Row 10 min, Walk 10 min, Run 5 min)Leg pressSeated bicep curlsLeg extensions with machineCalf raisesTricep extension using both handsLungesHamstring curls with therabandAbdominal crunchesOblique crunches FridayQuick stretchCardio combo (Row 10 min, Walk 10 min, Run 5 min)Leg pressCalf raisesOblique crunchesTricep extension using both handsLungesAbdominal crunchesSeated bicep curlsLeg extensions with machineHamstring curls with therabandWEEK 9MondayTotal body stretchCardio combo (Row 10 min, Walk 10 min, Run 5 min)Leg pressSeated bicep curlsLeg extensions with machineCalf raisesOblique crunchesAbdominal crunchesLungesTricep extension using both handsHamstring curls with theraband WednesdayLower body stretchCardio combo (Row 10 min, Walk 10 min, Run 5 min)Seated bicep curlsLeg pressLeg extensions with machineCalf raisesOblique crunchesAbdominal crunchesLungesTricep extension using both handsHamstring curls with theraband FridayQuick stretchCardio combo (Row 10 min,Walk 10 min, Run 5 min)Rowing with theraband (Row 10 min, Walk 10 min, Run 5 min)Hamstring curls with therabandLeg pressSeated bicep curlsLeg extensions with machineCalf raisesOblique crunchesAbdominal crunchesLungesWEEK 10MondayTotal body stretchCardio combo (Row 10 min, Walk 5 min, Run 10 min, Walk 5 min)Leg press (Sets: 4 Reps: 10)Seated bicep curls (Sets: 3, Reps: 10)Leg extensions with machine (Sets: 3,Reps: 10)Calf raises (Sets: 3, Reps: 10)Oblique crunches (Sets: 2, Reps: 10)Abdominal crunches (Sets: 3, Reps: 20)Lunges (Sets: 3, Reps: 15)Tricep extension using both hands (Sets: 3, Reps: 12)Hamstring curls with theraband (Sets: 3, Reps: 10) WednesdayLower body stretchCardio combo (Row 10 min, Walk 5min, Run 10 min, Walk 5 min)Seated bicep curls (Sets: 3, Reps: 10)Leg press (Sets: 4, Reps: 10)Leg extensions with machine (Sets: 3, Reps: 10)Calf raises (Sets: 3, Reps: 10)Oblique crunches (Sets: 2, Reps: 10)Abdominal crunches (Sets: 3, Reps: 20)Lunges (Sets: 3, Reps: 15)Tricep extension using both hands (Sets: 3, Reps: 12)Hamstring curls with theraband (Sets: 3, Reps: 10) FridayQuick stretchCardio combo (Row 10 min, Walk 5 min, Run 10 min, Walk 5 min)Leg press (Sets: 4, Reps: 10)Seated bicep curls (Sets: 3, Reps: 10)Leg extensions with machine (Sets: 3,Reps: 10)Calf raises (Sets: 3, Reps: 10)Abdominal crunches (Sets: 3, Reps: 20)Tricep extension using both hands (Sets: 3,Reps: 12)Oblique crunches (Sets: 2, Reps: 10)Lunges (Sets: 3, Reps: 15)Hamstring curls with theraband (Sets: 3, Reps: 10)WEEK 11MondayTotal body stretchCardio combo (Row 5 min,Run 10 min, Walk 5 min, Run 10 min, Walk 5 min, Cycle 15 min)Seated bicep curls (Sets: 3, Reps: 10)Leg press (Sets: 4 Reps: 15)Leg extensions with machine (Sets: 3, Reps: 10)Calf raises (Sets: 3, Reps: 10)Oblique crunches (Sets: 2, Reps: 10)Abdominal crunches (Sets: 3, Reps: 20)Lunges (Sets: 3, Reps: 15)Tricep extension using both hands (Sets: 3, Reps: 12)Hamstring curls with theraband (Sets: 3, Reps: 10) WednesdayLower body stretchCardio combo (Row 10 min, Walk 5 min, Run 10 min, Walk 5 min)Seated bicep curls (Sets: 3, Reps: 10)Leg press (Sets: 4, Reps: 15)Leg extensions with machine (Sets: 3, Reps: 10)Calf raises (Sets: 3, Reps: 10)Oblique crunches (Sets: 2, Reps: 10)Abdominal crunches (Sets: 3, Reps: 20)Lunges (Sets: 3, Reps: 15)Tricep extension using both hands (Sets: 3, Reps: 12)Hamstring curls with theraband (Sets: 3, Reps: 10) FridayQuick stretchCardio combo (Row 5 mi, Run 10 min, Walk 5 min, Run 10 min, Walk 5 min, Cycle 15 min)Leg press (Sets: 4, Reps: 15)Seated bicep curls (Sets: 3, Reps: 10)Leg extensions with machine (Sets: 3, Reps: 10)Calf raises (Sets: 3, Reps: 10)Oblique crunches (Sets: 2, Reps: 10)Abdominal crunches (Sets: 3, Reps: 20)Lunges (Sets: 3, Reps: 15)Tricep extension using both hands (Sets: 3, Reps: 12)Hamstring curls with theraband (Sets: 3, Reps: 10)WEEK 12MondayLower body stretchCardio combo (Cycle: 5 min x 2 , Run 10 min x 2)Leg press (Sets: 3, Reps: 15)Hamstring curls with theraband (Sets: 3, Reps: 10)Calf raises (Sets: 3, Reps: 10)Leg extensions with machine (Sets: 2, Reps: 12)Abdominal crunches (Sets: 3, Reps: 20)Oblique crunches (Sets: 2, Reps: 10) WednesdayFull body stretchRun 10 min x 2Abdominal crunches (Sets: 3, Reps: 20)Oblique crunches (Sets: 2, Reps: 10)Tricep extension using both hands (Sets: 3, Reps: 12)Chest press (Sets: 3, Reps: 10)Lateral pulldown (Sets: 2, Reps: 10)Seated bicep curls (Sets: 3, Reps: 12) FridayLower body stretchCardio combo (Cycle 5 min x 2, Run 10 min x 2)Leg press (Sets: 3, Reps: 15)Hamstring curls with theraband (Sets: 3, Reps: 10)Leg extensions with machine (Sets: 2,Reps: 12)Calf raises (Sets: 3, Reps: 10)Oblique crunches (Sets: 2, Reps: 10)Abdominal crunches (Sets: 3,Reps: 20) More in Fitness Running Intermediate - 10km in 11 weeks More: FitnessGetting Started