The Couch to 5K Plan if you have never ran before. Maybe done some walking or a few runs but nothing over 1-2 miles. This plan will start you off walking and gradually build you up to running a 5K.  See definitions below plan so you know what we mean by Easy and Walk. The general idea is you will begin by walking and slowing add in running at an Easy pace time into each of you days. Make sure you are drinking water and resting on those rest days. Alternatively on those Rest days you can do yoga or lite stretching to help you recovery from each day.  If you can already run 2-3 miles miles then maybe take a look at the Beginners 5K plan instead. Best of luck to all of you!

Week	Monday	Tuesday	Wedsnesday	Thursday	Friday	Saturday	Sunday	Total
Week 1	20 min Walk	Rest	20 min Walk	20 min Walk	Rest	30 min Walk	Rest	90 min
Week 2	25 min Walk	Rest	25 min Walk	25 min Walk	Rest	35 min Walk	Rest	110 min
Week 3	25 min Walk/Run 4 min Walk/ 1 Min Easy	Rest	25 min Walk/Run 4 min Walk/ 1 Min Easy	25 min Walk	Rest	35 min Walk/Run 4 min Walk/ 1 Min Easy	Rest	110 min
Week 4	25 min Walk/Run 3 min Walk/ 2 Min Easy	Rest	25 min Walk/Run 3 min Walk/ 2 Min Easy	25 min Walk/Run 3 min Walk/ 2 Min Easy	Rest	35 min Walk/Run 3 min Walk/ 2 Min Easy	Rest	110 min
Week 5	25 min Walk/Run 2 min Walk/ 3 Min Easy	Rest	25 min Walk/Run 2 min Walk/ 3 Min Easy	25 min Walk/Run 2 min Walk/ 3 Min Easy	Rest	35 min Walk/Run 2 min Walk/ 3 Min Easy	Rest	110 min
Week 6	25 min Walk/Run 1 min Walk/ 4 Min Easy	Rest	25 min Walk/Run 1 min Walk/ 4 Min Easy	25 min Walk/Run 1 min Walk/ 4 Min Easy	Rest	35 min Walk/Run 1 min Walk/ 4 Min Easy	Rest	110 min
Week 7	​25 min Walk/Run 1 min Walk/ 4 Min Easy	Rest	25 min Walk/Run 1 min Walk/ 4 Min Easy	​25 min Walk/Run 1 min Walk/ 4 Min Easy	Rest	5K Run!	Rest - Enjoy!	Value

Walk - Walking rates vary but walk at a rate slightly faster than your normal walking rate but you are not out there race walking. You should be able to easily talk to someone waking with you if not slow down
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Easy = Easy Pace which is run at what we call conversational pace. If you are not able to talk in short sentences to a person running with you you are running too fast. Error on the side of caution and run slower if you are not sure.