My running class is small. There is a husband and wife, their 14 year old son and me plus our instructor. (We live in a small town so a small class is typical.) The first couple of weeks we ran on treadmills. (It was too icy outside.) Week one we walked a minute and then ran a minute. Week two we walked a minute and ran two minutes.
Combine in lidded bowl: 1 c old fashioned oatmeal 1c vanilla soymilk/ rice milk/almond/ regular milk 1 envelope of flax seed or 2 T Cinnamon to taste Shake or stir to mix, then leave in fridge over night.
In the morning, measure out 1/2 c of the oatmeal, microwave until warm/hot. I add 1/3c of blueberries and 1/4c of fat-free milk to cover.