Runners May Live Longer

Intermediate Running for Weight Loss: Running Program

If you can run for about 30 minutes straight--at any speed--this plan's for you. (If not, check out our run/walk program to build you up to 30 minutes). At the end of six weeks you'll be able to do a full hour on the road--and you'll score a killer body that's 10 pounds lighter.

Run at a pace that feels challenging but comfortable. Feel free to switch the rest day, but make sure you do one full day of rest each week. And don't forget to stretch after each workout.

Week One

Monday
Run 30 minutes.
Walk 5.
Stretch......

Source : Running for health and fitness