Bespoke Body in Six Weeks

You won't see many overweight runners, and there's a good reason for this. The simple act of putting one foot in front of the other is the best way to shift excess pounds.

An average 11st person running at steady nine-minute-per-mile pace burns a pizza-absolving 774kcal in an hour, compared with, say, 493kcal when cycling. And, according to a study at Yale University School of Medicine, US, running's metabolic boost means that if you run for four hours a week, you'll melt more calories than non-runners, even when you're not running.

But lacing up your trainers can do more than shift numbers   on the scales - fine-tune how you run with our plans and you can tailor your body with Savile Row perfection.

Which plan?

Can't run yet? More than three stone to lose? Follow Plan A to build strength, prep your body for running and lose a stone in six weeks. 

New(ish) runner and want to burn belly fat? Follow Plan B to leave  your belly behind (and run your first 5K race).

In each plan, you'll run three times a week and do two circuit sessions. A study in Medicine & Science in Sports & Exercise found that a mix of cardio and strength training offers the greatest reduction in body fat. You'll also hit new running targets and by the end of each plan, you'll be ready to progress to the next (see Part 2, coming soon) to meet your evolving body goals.