STEP 1: Choose a programme and set some realistic goals. This might even involve choosing an event for which to train!

STEP 2: Work out exactly what you need to do to achieve these goals.

STEP 3: Buy necessary training items. If this includes shoes, do so at a reputable sports store.

STEP 4: Click on all aspects of the programme, so that you understand how it works and plan exactly when you are going to fit each session in your week.

STEP 5: Go to the "keeping track section" and see what base line measurements you need to take. Also check out the other records, you should keep.

STEP 6: Do the base line tests, with the help of a spouse, partner or friend if necessary.

STEP 7: Diarise all your sessions for the first month, so they become NON-NEGOTIABLES.

STEP 8: JUST DO IT!!!

Checklist of equipment you will need

Do you have…

• Comfortable training shoes?
• A watch?
• A mat?
• A pair of dumbbells?
• A theraband?
• Equipment to train on if you don’t want to walk/run outdoors?

Your weekly programme can look like A or B.

A leaves you with 5 "working" days (with only one day of real harder work) and two rest days, and B leaves you with 4 "working" days (with two days of harder work), one day of stretches only and two rest days. Choose the one that suits your lifestyle best. 

A

B