Complete the workout below on your choice of three non-consecutive days each week. If at any point if you feel like the program is progressing too quickly, you can repeat a week or simply stop where you are and continue with the walk/run combo you are comfortable with.
Week 1
Warm up with 5 minutes of walking. Run 1 minute/walk 2 minutes. Repeat run/walk intervals a total of 10 times (30 minutes). Total time: 35 minutes
Week 2
Warm up with 5 minutes of walking. Run 2 minutes/walk 2 minutes. Repeat run/walk intervals a total of 7 times (28 minutes). Total time: 33 minutes
Week 3
Warm up with 5 minutes of walking. Run 3 minutes/walk 2 minutes. Repeat run/walk intervals a total of 6 times (30 minutes). Total time: 35 minutes
Week 4
Warm up with 5 minutes of walking. Run 5 minutes/walk 2 minutes. Repeat run/walk intervals a total of 4 times (28 minutes). Total time: 33 minutes
Week 5
Warm up with 5 minutes of walking. Run 7 minutes/walk 3 minutes. Repeat run/walk intervals a total of 3 times (30 minutes). Total time: 35 minutes
Week 6
Warm up with 5 minutes of walking. Run 10 minutes/walk 2 minutes. Repeat run/walk intervals a total of 3 times (36 minutes). Total time: 41 minutes
Week 7
Warm up with 5 minutes of walking. Run 15 minutes/walk 1 minute. Repeat run/walk intervals a total of 2 times (32 minutes). Total time: 37 minutes
Week 8
Warm up with 5 minutes of walking. Run for 30 minutes.
Total time: 35 minutes
Great Job! Now go register and race your first 5K!
Free podcasts with voice over and music are available on Itunes. Search "Podcast for Running" or "Robert Ullrey"