5K (3 miles) Beginner's Schedule

Week One

Mon Rest
Tue Run 30sec, walk 1 min. Do 10 times
Wed Rest
Thu Run 1 mins, walk 1 mins. Do 5 times
Fri Rest
Sat Rest
Sun Run 2 mins, walk 2 mins. Do 5 times

Week Two

Mon Rest
Tue Run 2 mins, walk 2 mins. Do 4 times
Wed Rest
Thu Run 3 mins, walk 3 mins. Do 4 times
Fri Rest
Sat Rest
Sun Run 4 mins, walk 2 mins. Do 3 times

Week Three

Mon Rest
Tue Run 5 mins, walk 2 mins. Do 3 times
Wed Rest
Thu Run 6 mins, walk 2 mins. Do 3 times
Fri Rest
Sat Rest
Sun Run 7 mins, walk 2 mins. Do 3 times

Week Four

Mon Rest
Tue Run 8 mins, walk 2 mins. Do 3 times
Wed Rest
Thu Run 9 mins, walk 1 mins. Do twice then run for 5 mins
Fri Rest
Sat Rest
Sun Run 10 mins, walk 2 mins. Do 3 times

Week Five

Mon Rest
Tue Run 10 mins, walk 2 min. Do 3 times
Wed Rest
Thu Run 12 mins, walk 2 mins. Do twice then run for 5 mins
Fri Rest
Sat Rest
Sun Run 15 mins, walk 2 mins. Do 2 times

Week Six

Mon Rest
Tue Run 15 mins, walk 1 min. Do twice
Wed Rest
Thu Run 8 mins, walk 2 mins. Do 3 times
Fri Rest
Sat Rest
Sun 5K Race!