Running Plan

This plan is a merge of couch-to-5k, a couch to 10k, and some of my own ideas. 

Begin with a warm-up period.  I do movements, or dynamic stretching , consisting of jumping jacks, knee circles, hip circles, or just start at a slow walk.  Just get things to loosen up mainly.
I then walk briskly for 5 minutes before starting the day’s run.
I also end with a 5 minute brisk walk and static stretching.

Week 1: Days 1,2 and 3
Run 60 sec, Walk 90 sec. Repeat for total time of 20 minutes

Week 2: Days 1,2, and 3
Run 90 sec, Walk 2 min. Repeat for total time of 20 minutes.

Week 3: Days 1,2 and 3
Run 90 sec, Walk 90 sec, Run 3 min, Walk 3 min… Do this sequence twice.

Week 4:Days 1,2 and 3
Run 3 min, Walk 90 sec, Run 5 min, Walk 2.5 min, Run 3 min, Walk 90 sec, Run 5 min

Week 5:
Day1: Run 5 min, Walk 3, Run 5 min, Walk 3 min, Run 5 min
Day 2: Run 8 min, Walk 5 min, Run 8 min
Day 3: Run 20 min

Week 6:
Day 1: Run 5 min, Walk 3 min, Run 8 min, Walk 3 min, Run 5 min
Day 2: Run 10 min, Walk 3 min, Run 10 min
Day 3: Run 25 min

Week 7:Days 1,2 and 3
Run 28 min

Week 8:
Day 1: Run 10min, Walk 1 min.Repeat for a total of 4 cycles (44 min).
Day 2: Run 30 min
Day 3: Run 10min, Walk 1 min.Repeat for a total of 4 cycles (44min)

Week 9:
Day 1: Run 10 min, Walk 1, Run 15 min, Walk 1 min, Run 20 min, Walk 1 min, Run 10 min (58min total)
Day 2: Run 35 min
Day 3: Run 10 min, Walk 1 min.� Repeat for a total of 4 cycles (44 min)

Week10:
Day 1: Run 10min, Walk 1 min, Run 20 min, Walk 1 min, Run 30 min (52min)
Day 2: Run 40 min
Day 3: Run 15min, Walk 1 min. Do this for 3 cycles.

Week 11:
Day 1: Run40 min, Walk 1 min, Run20 min
Day 2: Run 10 min, Walk 1 min. Do for 4 cycles. (44min)
Day 3: Run 15 min, Walk 1 min. Do for 3 cycles (48 min)

Week 12: Days 1,2 and 3
Run 45 min