A 6-week program to get you from Zero to completing your first 5km or Park Run.
A combination of Running and Walking sessions to slowly build your endurance and allow your body to adapt to the higher intensities of a running programs.
Perceived Exertion Levels are stated because the Work Intervals are sometimes too short for Heart Rate to rise significantly. However, wearing a Heart Rate Monitor will give you a good idea how hard you are pushing yourself.
Measure your average heart rate over each session.