c25k

[week.day]

[1.1]

  Brisk five-minute warmup walk. Then alternate 60 seconds of jogging
and 90 seconds of walking for a total of 20 minutes.

[1.2]

  Brisk five-minute warmup walk. Then alternate 60 seconds of jogging
and 90 seconds of walking for a total of 20 minutes.

[1.3]

  Brisk five-minute warmup walk. Then alternate 60 seconds of jogging
and 90 seconds of walking for a total of 20 minutes.

[2.1]

  Brisk five-minute warmup walk. Then alternate 90 seconds of jogging
and two minutes of walking for a total of 20 minutes.

[2.2]

  Brisk five-minute warmup walk. Then alternate 90 seconds of jogging
and two minutes of walking for a total of 20 minutes.

[2.3]

  Brisk five-minute warmup walk. Then alternate 90 seconds of jogging
and two minutes of walking for a total of 20 minutes.

[3.1]

  Brisk five-minute warmup walk, then do two repetitions of the
following:

  - jog 200 yards (or 90 seconds)
  - walk 200 yards (or 90 seconds)
  - jog 400 yards (or 3 minutes)
  - walk 400 yards (or 3 minutes)

[3.2]

  Brisk five-minute warmup walk, then do two repetitions of the
following:

  - jog 200 yards (or 90 seconds)
  - walk 200 yards (or 90 seconds)
  - jog 400 yards (or 3 minutes)
  - walk 400 yards (or 3 minutes)

[3.3]

  Brisk five-minute warmup walk, then do two repetitions of the
following:

  - jog 200 yards (or 90 seconds)
  - walk 200 yards (or 90 seconds)
  - jog 400 yards (or 3 minutes)
  - walk 400 yards (or 3 minutes)

[4.1]

  Brisk five-minute warmup walk, then:

  - jog 0.25 mile (or 3 minutes)
  - walk 0.125 mile (or 90 seconds)
  - jog 0.5 mile (or 5 minutes)
  - walk 0.25 mile (or 2.5 minutes)
  - jog 0.25 mile (or 3 minutes)
  - walk 0.125 mile (or 90 seconds)
  - jog 0.5 mile (or 5 minutes)

[4.2]

  Brisk five-minute warmup walk, then:

  - jog 0.25 mile (or 3 minutes)
  - walk 0.125 mile (or 90 seconds)
  - jog 0.5 mile (or 5 minutes)
  - walk 0.25 mile (or 2.5 minutes)
  - jog 0.25 mile (or 3 minutes)
  - walk 0.125 mile (or 90 seconds)
  - jog 0.5 mile (or 5 minutes)

[4.3]

  Brisk five-minute warmup walk, then:

  - jog 0.25 mile (or 3 minutes)
  - walk 0.125 mile (or 90 seconds)
  - jog 0.5 mile (or 5 minutes)
  - walk 0.25 mile (or 2.5 minutes)
  - jog 0.25 mile (or 3 minutes)
  - walk 0.125 mile (or 90 seconds)
  - jog 0.5 mile (or 5 minutes)

[5.1]

  Brisk five-minute warmup walk, then:

  - jog 0.5 mile (or 5 minutes)
  - walk 0.25 mile (or 3 minutes)
  - jog 0.5 mile (or 5 minutes)
  - walk 0.25 mile (or 3 minutes)
  - jog 0.5 mile (or 5 minutes)

[5.2]

  Brisk five-minute warmup walk, then:

  - jog 0.75 mile (or 8 minutes)
  - walk 0.5 mile (or 5 minutes)
  - jog 0.75 mile (or 8 minutes)

[5.3]

  Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with
no walking.

[6.1]

  Brisk five-minute warmup walk, then:

  - jog 0.5 mile (or 5 minutes)
  - walk 0.25 mile (or 3 minutes)
  - jog 0.75 mile (or 8 minutes)
  - walk 0.25 mile (or 3 minutes)
  - jog 0.5 mile (or 5 minutes)

[6.2]

  Brisk five-minute warmup walk, then:

  - jog 1 mile (or 10 minutes)
  - walk 0.25 mile (or 3 minutes)
  - jog 1 mile (or 10 minutes)

[6.3]

  Brisk five-minute warmup walk, then jog 2.25 miles (or 25 minutes)
with no walking.

[7.1]

  Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

[7.2]

  Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

[7.3]

  Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

[8.1]

  Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

[8.2]

  Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

[8.3]

  Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

[9.1]

  Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

[9.2]

  Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

[9.3]

  Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).