Below, you'll find answers to the most common questions about RUN WITH AMBY.

Do I need to be running before I start the Beginning Running Plan?

No, you don't need to be running at all. The most basic beginner plan requires only that you can walk for 30 minutes at a comfortable pace.

How much will I have to run in my first week of running?

On week 2 of the most basic Beginning Running Plan, you'll be running for just 15 seconds at a time. Then you'll walk for 45-seconds before running again. You will continue in this manner until you have reached 30 minutes. All our plans follow the proven run-walk method. They differ in the ratio of running to walking you'll do each week, and in the number of weeks it will take you to finish the Plan.

How much will I be running at the end of my plan?

You’ll be running for 30 minutes. All the Beginning Running Plans end at this point. They follow a gradual, consistent progression that guarantees you’ll get fitter and stronger every week. Once you have reached 30 minutes, it’s up to you to decide your next step. You could hold steady at 30 minutes three-times a week for a perfect lifetime fitness plan. Or you could increase gradually to run more minutes, and perhaps enter a 5K, half-marathon, or your ultimate goal.

How long will it take me to get to 30 minutes of running?

That depends on your starting point, which is determined by our simple introductory questionnaire. Our longest plans last 24 weeks and our shortest, 8 weeks. Please remember that the aim is not to complete the Beginning Running Plan as fast as possible. The aim is to follow a gradual, appropriate schedule that guarantees success. Running is a Tortoise and Hare proposition; the Tortoise always wins.

Why is 30 minutes such a big deal?

Our plans end when you can run 30 minutes at a time, three days a week. That gives you a total weekly running total of 90 minutes.The American Heart Association, the World Health Organization, and other sports-medicine organizations have concluded that 75 minutes of running/week is sufficient "for overall cardiovascular health." For good measure, we edge you slightly higher--to 90 minutes.

I don't run now, but I'm in my 30s, and I play tennis and basketball quite regularly. I'd like to aim for your 8-week program. Is that a good idea?

It might be. Or it might not. Please take 60 seconds to complete our interactive questionnaire. Then you’ll know for sure.