This is a running program I did two years ago, it actually got me in shape to do a 5K in about 3 months. I'm doing it again now, because like an idiot, I stopped running for a year while I was finishing my Masters and I now I need to go through this entire process again. Oh well. :)

13 Week Learn to Run Program


Always walk 5 minutes slow and easy to warm up before each session and again to cool down after each session (this is included in the session times):



Week 1


Session 1 - 34 min. Run 1 minute. Walk 2 minutes. Do this 8 times.

Session 2 - 28 min. Run 1 minute. Walk 2 minutes. Do this 6 times.

Session 3 - 31 min. Run 1 minute. Walk 2 minutes. Do this 7 times.



Week 2


Session 1 - 38 min. Run 2 minutes. Walk 2 minutes. Do this 7 times.

Session 2 - 31 min. Run 1 minute. Walk 2 minutes. Do this 7 times.

Session 3 - 34 min. Run 2 minutes. Walk 2 minutes. Do this 6 times.



Week 3


Session 1 - 45 min. Run 3 minutes. Walk 2 minutes. Do this 7 times.

Session 2 - 34 min. Run 2 minutes. Walk 2 minutes. Do this 6 times.

Session 3 - 40 min. Run 3 minutes. Walk 2 minutes. Do this 6 times.



Week 4 - EASY RECOVERY WEEK


Session 1 - 40 min. Run 3 minutes. Walk 2 minutes. Do this 6 times.

Session 2 - 30 min. Run 2 minutes. Walk 2 minutes. Do this 5 times.

Session 3 - 40 min. Run 2 minutes. Walk 3 minutes. Do this 6 times.



Week 5


Session 1 - 46 min. Run 3 minutes. Walk 1 minute. Do this 9 times.

Session 2 - 34 min. Run 2 minutes. Walk 1 minute. Do this 8 times.

Session 3 - 42 min. Run 3 minutes. Walk 1 minute. Do this 8 times.




Week 6


Session 1 - 52 min. Run 5 minutes. Walk 1 minute. Do this 7 times.

Session 2 - 38 min. Run 3 minutes. Walk 1 minute. Do this 7 times.

Session 3 - 50 min. Run 3 minutes. Walk 1 minute. Do this 10 times.



Week 7


Session 1 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.

Session 2 - 40 min. Run 4 minutes. Walk 1 minute. Do this 6 times.

Session 3 - 52 min. Run 5 minutes. Walk 1 minute. Do this 7 times.




Week 8 *EASY RECOVERY WEEK


Session 1 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.

Session 2 - 38 min. Run 3 minutes. Walk 1 minute. Do this 7 times.

Session 3 - 46 min. Run 5 minutes. Walk 1 minute. Do this 6 times.



Week 9


Session 1 - 68 min. Run 10 minutes/walk 1 minute; Run 15 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 10 minutes.

Session 2 - 46 min. Run 5 minutes. Walk 1 minute. Do this 6 times.

Session 3 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.




Week 10


Session 1 - 72 min. Run 10 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 30 minutes.

Session 2 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.

Session 3 - 57 min. Run 20 minutes/walk 1 minute. Run 15 minutes/walk 1 minute. Run 10 minutes.



Week 11


Session 1 - 71 min. Run 40 minutes. Walk 1 minute. Run 20 minutes.

Session 2 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.

Session 3 - 57 min. Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.



Week 12 *EASY VOLUME WEEK


Session 1 - 60 min. Run 50 minutes.

Session 2 - 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times.

Session 3 - 52 min. Run 15 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.



Week 13


Session 1 - 50 min. Run 40 minutes.

Session 2 - 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times.

Session 3 Event Day 10K: have fun, and take care not to start out too quickly.