10
Weeks to 5K (3.1-miles)
Week
1
Run 2 minutes easy, walk 4 minutes
Repeat five times
Week
2
Run 3 minutes, walk 3 minutes
Repeat five times
Week
3
Run 5 minutes, walk 2 ½ minutes
Repeat four times
Week
4
Run 7 minutes, walk 3 minutes
Repeat three times
Week
5
Run 8 minutes, walk 2 minutes
Repeat three times
Week
6
Run 9 minutes, walk 2 minutes
Repeat twice, then run 8 minutes
Week
7
Run 9 minutes, walk 1 minute
Repeat three times
Week
8
Run 13 minutes, walk 2 minutes
Repeat twice
Week
9
Run 14 minutes, walk 1 minute
Repeat twice
Week
10
Race 5k!