Week 1

Mon Rest
Tue 20-25 mins easy
Wed Rest
Thu 10 mins easy, then 10 min a little faster than your normal pace 2 min easy walk. Repeat 2X  
Fri Rest
Sat 20 mins easy
Sun 30 mins easy

Week 2

Mon Rest
Tue 20-25 mins easy
Wed Rest
Thu 10 mins easy, then then 10 min a little faster than your normal pace 2 min easy walk. Repeat 3X  
Fri Rest
Sat 20 mins easy
Sun 35 mins easy

Week 3

Mon Rest
Tue 25-30 mins easy
Wed Rest
Thu 10 mins easy,  Then 15 min a little faster than your normal pace, the 5 min easy jog.

Fri Rest
Sat 25 mins easy
Sun 40 mins easy

Week 4

Mon Rest
Tue 10 mins easy, then stretch, then 1 measured mile, timed, fast, then 10 mins easy
Wed Rest
Thu 10 mins easy, then 20 min a little faster than your normal pace, the 5 min easy jog.
Fri Rest
Sat 20 mins easy
Sun 45 mins easy

Week 5

Mon Rest
Tue 25-30 mins easy
Wed Rest
Thu 5 mins easy, then 30 min a little faster than your normal pace, the 5 min easy jog
Fri Rest
Sat 25 mins easy
Sun 35 mins easy

Week 6

Mon Rest
Tue 25 mins easy
Wed Rest
Thu 20-25 mins easy
Fri Rest
Sat 15 mins easy or rest
Sun 5K Race!