Just a month into a routine running schedule, Anjan, a Class IX student in New Delhi, has only one thing on his mind these days. Like many other boys of his age, Anjan too wants to increase his stamina. In fact, this is a common running-related question I am asked by most people I come across.

A few weeks ago, I had listed a seven-week plan to help you “walk into a run”. Remember, starting something “new” and fitting it into your routine is never easy. For the benefit of Anjan, and everybody else out there, all I want to say is that building stamina, is easy. All it requires is some practice and if you are consistent, you will soon find yourself being able to run significantly more than ever before.

But, having said that, let me also warn you—there are no short cuts or quick-fixes to building stamina.

YOUR PERSONAL CHART (PDF)

The good news, though, is that there is no rocket science involved here. Just follow the chart here, practice consistently and don’t let the determination wane. What will surprise you is that once you have finished the seven-week programme you will wonder how you managed what you have achieved. Once you have crossed the seven-week schedule, don’t forget to pat yourself on the back and revel in your achievement. Just tell yourself that you are among the 0.05% of Indians who have always wanted to do this, but could not for various reasons.

Rahul S. Verghese is a management consultant and founder of Runningandliving.com. Write to us at treadmill@livemint.com