Couch to 5K Running Program: Week 1

The Couch to 5K program gets you running a 5K in 9 weeks.  It's three days a week and seems doable.  You can pick the days during the week you run, so fit it to your schedule.  

Here's the schedule for Week 1:

• Workout 1:  Start with a brisk 5 minute warmup walk.  Then alternate 60 seconds of jogging with 90 seconds of walking for a total of 20 minutes
• Workout 2:  Start with a brisk 5 minute warmup walk.  Then alternate 60 seconds of jogging with 90 seconds of walking for a total of 20 minutes
• Workout 3:  Start with a brisk 5 minute warmup walk.  Then alternate 60 seconds of jogging with 90 seconds of walking for a total of 20 minutes

 

Taken from Cool Running