Week 1 -  Run 1 - Run for 1 minute, walk for 2 minutes, 6 times

                Run 2 - Run for 1 minute 30 seconds, walk for 2 minutes, 6 times

                Run 3 - Run for 2 minutes, walk for 2 minutes, 6 times

Week 2 - Run 1 - Run for 2 minutes 30 seconds, walk for 2 minutes, 7 times

               Run 2 - Run 1 minute, walk 1 minute, 10 times

               Run 3 - Run for 3 minutes, walk for 2 minutes, 6 times

Week 3 - Run 1 - Run for 3 minutes, walk for 2 minutes, 5 times

               Run 2 - Run for 4 minutes, walk for 2 minutes, 4 times

               Run 3 - Run for 5 minutes, walk for 2 minutes, 5 times

Week 4 - Run 1 - Run for 6 minutes, walk for 2 minutes, 3 times

               Run 2 - Run for 7 minutes, walk for 2 minutes, 3 times

               Run 3 - Run for 8 minutes, walk for 2 minutes, 4 times

Week 5 - Run 1 - Run for 10 minutes, walk for 2 minutes,  2 times

               Run 2 - Run for 10 minutes, walk for 2 minutes, 3 times

               Run 3 - Run for 12 minutes, walk for 2 minutes, 3 times

Week 6 - Run 1 - Run for 10 minutes, walk for 1 minute, 3 times

               Run 2 - Run for 15 minutes, walk for 2 minutes, 2 times

               Run 3 - Race!!! 5k!!!! 

New Runner Tips -

Shoes! Get fitted for a good pair of running shoes at a running store.

There are many different kinds. Do NOT just choose by color or brand.

Having the right shoes for you will set yourself up for success and

help avoid injuries.

Stretch after you run, but not before. Stretching cold muscles (that

aren't warmed up) is a quick way to pull something.

Each week you will have 3 runs. Ideally you want to have at least one

rest day in between each run.

Your pace for running should be nice and easy. It should be a pace

that you can maintain for the interval, and that at which if you were

running with a friend, you could carry on a conversation (even if a

bit winded!)

These run/walk intervals are suggestions. If you progress faster and

don't need as frequent walk breaks, increase your run time or shorten

the walk breaks. If you are struggling to run for the prescribed

periods of time, it is ok to scale those back.

Be proud of the progress you will make!! You will be amazed at how far

you come in 6 weeks if you are consistent and follow the plan. 

Week 1 - Run 1 - 3 miles easy

               Run 2 - 10 minutes easy, 2 minutes fast, 2 minutes recovery, x4 

5 minute easy run to cool down

               Run 3 - 3 miles nice and easy

               Run 4 - 4 miles

Week 2 - Run 1 - 3 miles easy

               Run 2 - 10 minutes easy, 3 minutes fast, 2 minutes recovery, x4 

5 minute easy run to cool down

               Run 3 - 3 miles nice and easy

               Run 4 - 4 miles

Week 3 - Run 1 - 3 miles easy

               Run 2 - 10 minutes easy, 5 minutes fast, 3 minutes recovery, x3 

5 minute easy run to cool down

               Run 3 - 3 miles nice and easy

               Run 4 - 5 miles

Week 4 - Run 1 - 3 miles easy pace

                Run 2 - 1 mile easy, 1 mile push the pace, five minutes very easy, 1 mile push the pace, five minutes very easy to cool down

                Run 3 - 3 miles nice and easy

                Run 4 - 5 miles

Week 5 - Run 1 - 3 miles easy

                Run 2 - 10 minutes easy, 2 miles push the pace, 5 minute cool down

                Run 3 - 3 miles nice and easy

                Run 4 - 5-6 miles

Week 6 - Run 1 - 3 miles nice and easy

               Run 2 - 10 minutes easy, 30 minutes push the pace, 5 minute cool down

               Run - 3 miles nice and easy

               Run 4 - Race day!!!! 5k!!!!!!

Runner Tips -

Shoes! Get fitted for a good pair of running shoes at a running store.

There are many different kinds. Do NOT just choose by color or brand.

Having the right shoes for you will set yourself up for success and

help avoid injuries. If you already have a pair but you have been

running in them for more than a year, it is time to replace them.

Stretch after you run, but not before. Stretching cold muscles (that

aren't warmed up) is a quick way to pull something.

Each week you will have 4 runs on this plan. Make your other days rest

days, or cross train with yoga, strength training, cycling, etc. If

you already run more than four days a week it is fine to add in

another day of running but keep it to a short, easy run.

For the intervals your "fast" pace should be a pace for you that is

working hard, but definitely not all out. You should only ever go all

out on race day.The pace should feel challenging, but you should be

able to maintain it for the two minutes. You should be working hard

enough that you couldn't carry on much of a conversation with another

runner. Ideally, your first one will be your slowest and your last one

the fastest. Have fun with it! For the recovery intervals, go ahead

and jog as slowly as you want/need to be ready to go again.

For the tempo runs, your "push the pace" pace is going to be an

easier effort than your fast pace for the intervals as you are going

to be maintaining it for a longer period of time. Don't start off too

fast. These runs are all about learning how to be comfortable being

uncomfortable, which will pay off on race day.

Be proud of the progress you will make!! You will be amazed at how far

you come in 6 weeks if you are consistent and follow the plan.