This is a running plan designed to get complete beginners from couch potato to running 5k (or 30 minutes) in nine weeks.

It is:- Achievable - starting with a mix of running and walking and building up slowly- Virtually free - all you need is a decent pair of trainers and an MP3 player (a regular mobile phone will do)- Easy - a motivating 'personal trainer' tells you exactly when to stop and start.

The plan sets three runs per week with a day of rest between each run.