A 9week plan to get you from couch potato to running a 5k. Here’s PDF Version for printing, or you can just print this page directly – it should look the same.
Week  Workout 1  Workout 2  Workout 3 

1  Brisk fiveminute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.  Brisk fiveminute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.  Brisk fiveminute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. 
2  Brisk fiveminute warmup walk. Then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes.  Brisk fiveminute warmup walk. Then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes.  Brisk fiveminute warmup walk. Then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes. 
3  Brisk fiveminute warmup walk, then do two repetitions of the following:

Brisk fiveminute warmup walk, then do two repetitions of the following:

Brisk fiveminute warmup walk, then do two repetitions of the following:

4  Brisk fiveminute warmup walk, then:

Brisk fiveminute warmup walk, then:

Brisk fiveminute warmup walk, then:

5  Brisk fiveminute warmup walk, then:

Brisk fiveminute warmup walk, then:

Brisk fiveminute warmup walk, then jog for 20 minutes with no walking. 
6  Brisk fiveminute warmup walk, then:

Brisk fiveminute warmup walk, then:

Brisk fiveminute warmup walk, then jog for 25 minutes with no walking. 
7  Brisk fiveminute warmup walk, then jog for 25 minutes.  Brisk fiveminute warmup walk, then jog for 25 minutes.  Brisk fiveminute warmup walk, then jog for 25 minutes. 
8  Brisk fiveminute warmup walk, then jog for 28 minutes.  Brisk fiveminute warmup walk, then jog for 28 minutes.  Brisk fiveminute warmup walk, then jog for 28 minutes. 
9  Brisk fiveminute warmup walk, then jog for 30 minutes.  Brisk fiveminute warmup walk, then jog for 30 minutes.  The final workout! Congratulations! Brisk fiveminute warmup walk, then jog for 30 minutes. 