It is essential, for the progress of these schedules, not to train on consecutive
days.  A day off in between will help muscle recovery and see you come up fresh
and eager to carry on to the next phase.

To minimise aches and pains over the next few weeks be careful not to overdo
the pace, as we can get a bit carried away, as fitness level increases.  We are
fortunate in Ireland to have many parks and grassy areas within easy reach.
Many athletes find running on grass a little uncomfortable at first, since it
tends to be a little bumpy and less even than a road surface.   The best way to
avoid injury however, is to run on a surface with a little bit of give, and
to wear a good pair of running shoes.  Initially, the lower back, knees, ankles
and feet are the areas that suffer most, but you can add heel pads to your shoes
if you feel you need extra protection.  It is also important to walk or jog slowly
for 5/10 minutes in a track suit and stretch for the same length of time, before
you start. Warm up your joints by easing gently through their full range of
movement.  This lubricates the muscles and joints, so that you flow more freely
during strenuous exercise.  Leave the long walk or run to the weekend, when it
may be easier to link up with a local group.

Schedule 1 - Walkers

Day 1: Walk 25 mins. (moderate pace).
Day 2: As for Day 1 or alternative day's exercise, i.e. aerobics, swimming,
 cycling, team games etc.
Day 3: Walk 30 mins. (slightly faster than Day 1).

Schedule 2 - Runners/Beginners

Day 1: Walk 10 mins./stretch 5 mins. (warm-up);  Jog 10 mins. easy pace; 
 walk/stretch 10 mins.(cool-down).
Day 2: As for Day 1 or alternative day's exercise.
Day 3: Walk 10 mins./stretch 5 mins. (warm-up); Jog 15 mins.,
 (slightly faster than Day 1)
 walk/stretch 10 mins. (cool-down).

Schedule 3 - Runners/Reasonably Fit

Day 1: Walk/Jog 5 mins/stretch 5 mins. (warm-up);  Jog 25 mins., 
 walk/stretch 5 mins. (cool-down).
Day 2: As for Day 1.
Day 3: Walk/Jog 5 mins./stretch 5 mins. (warm-up)  Jog 25 mins.,
 (slightly faster pace than Day 1);  walk/stretch 5 mins. (cool-down).