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Seven-week schedule for walkers (PDF)

Perhaps you are already a runner and looking for something more challenging. Check out running schedules for different distances and for runners with different levels of proficiency at and at

Running does not involve any rocket science; anyone can do it. The important thing is that we need to ease into it gradually and build performance. It is just like anything else in life. So, don’t run, just walk into a run. Email me three weeks later and tell me how it’s going or if you have any queries or concerns.

(Rahul S. Verghese is a management consultant and founder of Write to us at

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