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"Follow this 12-week training program\u2014created exclusively for Woman&amp;#039;s Day by Jason Karp, PhD, co-author of Running for Women\u2014to accomplish your goal of running a 5K race.  Week 1: During the week: Do 30 minutes of 5 minute walk/5 minute run 2x (pick the days that work best in your schedule!) On the weekend: Run 1-1.5 miles + walk (total run + walk time = 40 minutes) Week 2: During the week: Do 30 minutes of 5 minute walk/5 minute run 2x On the weekend: Run 1-1.5 miles + walk (total run + walk time = 40 minutes) Week 3: During the week: Do 35 minutes of 5 minute walk/5 minute run 2x On the weekend: Run 1-1.5 miles + walk (total run + walk time = 45 minutes) Week 4 (Recovery): During the week: Do 25 minutes of 5 minute walk/5 minute run 2x On the weekend: Run 1-1.5 miles + walk (total run + walk time = 30 minutes) Week 5: During the week: Do 4 minute walk/6 minute run for 15 minutes one day, then 20 minutes another day and 35 minutes a third day On the weekend: Run 1.5-2 miles + walk (total run + walk time = 45 minutes) Week 6: During the week: Do 4 minute walk/6 minute run for 15 minutes one day, then 20 minutes another day and 35 minutes a third day On the weekend: Run 1.5-2 miles + walk (total run + walk time = 45 minutes) Week 7: During the week: Do 4 minute walk/6 minute run for 20 minutes one day, then 25 minutes another day and 40 minutes a third day On the weekend: Run 1.5-2 miles + walk (total run + walk time = 50 minutes) Week 8 (Recovery): During the week: Do 4 minutes walk/6 minutes run for 15 minutes one day, then 15 minutes another day and 30 minutes a third day On the weekend: Run 1.5-2 miles + walk (total run + walk time = 35 minutes) Week 9: During the week: Do 3 minute walk/ 7 minute run for 25 minutes one day and then 28 minutes another day. On a third day, do a 10-minute warm-up (easy jogging), then 4 3-minute intervals faster than your normal running pace with 1 minute rest in between each rep. End with a 10-minute warm-down (easy jogging). On the weekend: Run 2-2.5 miles + walk (total run + walk time = 50 minutes) Week 10: During the week: Do 3 minute walk/ 7 minute run for 25 minutes one day and then 28 minutes another day. On a third day, do a 10-minute warm-up (easy jogging), then 4 3-minute intervals faster than your normal running pace with 1 minute rest in between each rep. End with a 10-minute warm-down (easy jogging). On the weekend: Run 2-2.5 miles + walk (total run + walk time = 50 minutes) Week 11: During the week: Do 3 minute walk/7 minute run for 30 minutes one day and then 35 minutes another day. On a third day, do a 10-minute warm-up (easy jogging), then 5 3-minute intervals faster than your normal running pace with 1 minute rest between each rep. End with a 10-minute warm-down (easy jogging). On the weekend: Run 2-2.5 miles + walk (total run + walk time = 55 minutes) Week 12 (Recovery + Race): During the week: Do 3 minute walk/7 minute run 20 minutes 2x. On a third day, do a 10-minute warm-up (easy jogging), then 4 3-minute intervals faster than your normal running pace with 1 minute rest between each rep. End with a 10-minute warm down (easy jogging).  On the weekend: 5K Race! "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.womansday.com/health-fitness/workout-routines/advice/a6966/5k-race/?src=shelter_footer>