Here's the one I am starting . . .

Not sure if this is the one my friend S is doing but this is the program I am following. What appeals to me the most is having the running fit in to suit your body. - "This means that you may run for 1 minute, walk for 5 minutes, run for another minute OR maybe save the running for the middle of your routine and walk before and after your running...anyways, you get the idea. Do whatever is comfortable to do the required minutes. However you choose to do it, you are still building up." This means I can do this at my own pace, my own way as long as I get the running in - perfect for the Director in me! LOL

The Aggressive Couch to 5K (3mile) Program - 4 Month

The following tables should help you get started on a simple walk/run routine. It is more aggressive. You work out three times a week at 30 minutes per session. This program takes 16 weeks and is a quicker though steady progression from the conservative program. Remember to eat healthy too. Feel free to change the days if needed to convenient you, but just remember to always have a rest day between runs - you need that rest. You should be able to do your 5K with no walking after finishing this program provided you can maintain a 10min/mile pace. If you are slower, its ok to still do the 5K BUT walk during it. Don't push yourself. OR add another month of training at the end of this program to build up to about 40minutes by increasing your duration by no more than 10% per week. If you are experiencing joint pain during this program, it might be best to start off with biking and a decent diet to lose some extra weight that could be irritating your joints. Also, see your doctor. By using this program, you accept the RESTRICTIONS AND TERMS OF US ***Starting on week two, you will see that you run and walk a certain number of minutes each. This means that you may run for 1 minute, walk for 5 minutes, run for another minute OR maybe save the running for the middle of your routine and walk before and after your running...anyways, you get the idea. Do whatever is comfortable to do the required minutes. However you choose to do it, you are still building up. It is sooo important to not overdo the running...and don't even think about speed. Run at a leisurely, comfortable pace. It does not matter how fast other people are running. You will also notice in the training that the last two weeks of every phase is about the same. I feel this is good as it is kind of a rest. Your not going up in running minutes but just maintaining. This will also keep you less injury-prone...you can't constantly be improving. To improve you need some rest stages where you go back down and some stages where you just maintain. Remember, rest is very important in training. Now I want you to do something...Print this routine out, put it on your refrigerator and start your first day! Some running essentials: Get fitted for a proper running shoes at a dedicated running store FIRST!!! A lot of injuries can be avoided this way...just ask us. Avoid running on asphalt or concrete....find a good, smooth trail. A good warm-up is imperative to a safe run. A recommendation is to start with a 5min walk, 1-5minute light, slow jog , 5min walk, LIGHT, gentle stetching, 5min walk THEN start your routine. Doing this will get some blood flowing to your muscles before stretching. NEVER stretch a cold muscle. Cool-down. Very important. Cool-downs eliminates lactic acid, brings your heart-rate to normal and prevents muscle cramps. Walk for at least 5-10minutes. The more the better. Do a LIGHT, gentle stretch session after your walk, walk some more. Later that day/night, do a more intensive stretching.

Phase I Walk/Run Month 1 Mostly Walking (Times in minutes per day)
Week	M	T	W	TH	F	S	S	TOTAL
1	Off	25/0	Off	30/0	Off	Off	30/0	85/0
2	Off	27/3	Off	27/3	Off	Off	27/3	81/9
3	Off	24/6	Off	24/6	Off	Off	24/6	72/18
4	Off	27/3	Off	24/6	Off	Off	24/6	75/15
Grand total: 313/42

Phase - II Walk/Run Month 2 Mostly Walking (Times in minutes per day)
Week	M	T	W	TH	F	S	S	TOTAL
1	Off	21/9	Off	21/9	Off	Off	21/9	63/27
2	Off	18/12	Off	18/12	Off	Off	18/12	54/36
3	Off	15/15	Off	15/15	Off	Off	15/15	45/45
4	Off	18/12	Off	15/15	Off	Off	15/15	48/42
Grand Total: 210/150

Phase - III Walk/Run Month 3 Mostly Running (Times in minutes per day)
Week	M	T	W	TH	F	S	S	TOTAL
1	Off	12/18	Off	12/18	Off	Off	12/18	36/54
2	Off	9/21	Off	9/21	Off	Off	9/21	27/63
3	Off	6/24	Off	6/24	Off	Off	6/24	18/72
4	Off	9/21	Off	6/24	Off	Off	6/24	21/69
Grand Total: 102/258

Phase - IV Run Month 4 All Running (Times in minutes per day)
Week	M	T	W	TH	F	S	S	TOTAL
1	Off	15	Off	15	Off	Off	20	50
2	Off	20	Off	20	Off	Off	20	60
3	Off	20	Off	25	Off	Off	25	70
4	Off	25	Off	25	Off	Off	30	80
Grand Total: 260