Consistency is the key to success of any new running program. Running three times a week for thirty minutes is better than running twice a week for one hour. You want to push your body on a consistent basis to encourage muscle growth and develop endurance. If you try to fit all of your running in just one or two days per week, you will not have the necessary stamina to make much progress. In addition to seeing fewer results, you will also struggle with injuries if you ‘shock’ your body once or twice a week.

Try to get at least 150 minutes of training per week. Carefully plan out a schedule that allows you to get a moderate amount of exercise several days per week. This approach is more successful in the long run, and safer in the short term.

If you feel that several workouts a week are not enough, you can train up to six times per week. But remember to keep it gentle and give your body at least one full day of rest.

• Start off your week with a workout. Scheduling a practice for Monday sets a pattern for the rest of the week. Work out in the morning if possible. Check it off your to-do list early in the day because it's so easy to find excuses to skip a workout scheduled for later.
• Don't panic if you have to skip a workout. Just use this day as a rest day and then continue following your usual schedule. Don't try to squeeze in several trainings in one day to make up for a missed one.
• Working out on a regular basis helps you keep your fitness on a high level and contributes to a healthy body and clear mind.