Consult with a physician before beginning this, or any other exercise program. Running Training Program There are two running programs, one for the Novice Runner, or for someone who is in reasonably fit condition, and an Intermediate/Advanced Runner program. Novice Runner Training Program This program is designed for those runners who have not been actively running recently. It is also designed for those who walk, but would like to move into, or add running to their exercise program. If you have had little physical activity and are overweight, we suggest you begin with the Walking Training Program. Always consult with a physician before beginning any exercise program. Intermediate/Advanced Runner Training Program This program is designed for people who have been running two, or three times a week for at least thirty minutes each run. Those who have not been following a running regime such as this, should consider starting with the Novice Runner Training Program. Using the Intermediate Runner Training Program, you will be able to increase your running stamina and quantity. Swimming Training Program There are two running programs, one for the Novice/Intermediate Swimmer, or for someone who is in reasonably fit condition, and an Advanced Swimmer program. The Swimming TrainingProgram starts off slowly and builds gradually increasing time and distance. The Swimming Program can be used along with the Walking, Running and Cycling programs for those triathlon enthusiasts. Try out this valuable web site for finding out information about swimming facilities near you. http://www.swimmersguide.com/#introduction Cycling Training Program The Cycling Training Program starts out with a gradual building of stamina and distance. As withthe other Canadatrek Exercise Programs, this can be used in conjunction with the other exercise routines. Cycling is a great way to exercise whether you are cruising the countryside, or cruising your living room on a stationary bicycle.