c25k

The “Couch To 5K” program was designed by Josh Clark and was created for people who are beginning the running process. The program consists of a nine week plan that alternates between walking and running. Each week is designed to contain a three day workout while allowing off days between each workout day. Each workout session is 30 to 40 minutes long, including a five minute warm up and cool down.

So for example, week one consists of running for 60 seconds straight then walking for 90 seconds straight then repeating until the time is up. Week two consists of 90 seconds running and two minutes of walking. So, each week builds up 30 seconds of each until you are actually running consistently for a distance equivalent to a 5K.