Week 1: Run 1 minute, walk 2 minutes for a total of 20 minutes
Week 2: Run 2 minutes, walk 3 minutes for a total of 25 minutes
Week 3: Run 2 minutes, walk 3 minutes for a total of 30 minutes
Week 4: Run 3 minutes, walk 3 minutes for a total of 30 minutes
Week 5: Run 3 minutes, walk 2 minutes for a total of 35 minutes
Week 6: Run 3 minutes, walk 1 minute for a total of 40 minutes
Week 7: Run 4 minutes, walk 2 minutes for a total of 40 minutes
Week 8: Run 4 minutes, walk 1 minute for a total of 45 minutes
Graduation: Run 5k race
All training runs should be done at an easy pace at which you can carry on a conversation. Run at least 3 times a week (including group run).