NHS Choices forum for the Strength and Flex community.
Strength and Flex is a five-week programme consisting of strength and flexibility workouts for complete beginners delivered through five podcasts.
Download the Strength and Flex podcasts here: http://www.nhs.uk/Tools/Pages/Strength-and-flexibility.aspx
Strength and Flex doesn't include running. If you want a running plan for beginners, download Couch to 5K here: http://www.nhs.uk/Tools/Pages/couch-5K-running-plan.aspx