Couch to 10k

I do not know where this originated. I did a google search and found it off of a post from sparkpeople.com.

Week 1
Session 1 - 32 min. Run 1 minute. Walk 2 minutes. Do this 8 times.
Session 2 - 26 min. Run 1 minute. Walk 2 minutes. Do this 6 times.
Session 3 - 29 min. Run 1 minute. Walk 2 minutes. Do this 7 times.

Week 2
Session 1 - 36 min. Run 2 minutes. Walk 2 minutes. Do this 7 times.
Session 2 - 29 min. Run 1 minute. Walk 2 minutes. Do this 7 times. (use week 1 music)
Session 3 - 32 min. Run 2 minutes. Walk 2 minutes. Do this 6 times.

Week 3
Session 1 - 41 min. Run 3 minutes. Walk 2 minutes. Do this 7 times.
Session 2 - 30 min. Run 2 minutes. Walk 2 minutes. Do this 6 times. (use week 2 music)
Session 3 - 36 min. Run 3 minutes. Walk 2 minutes. Do this 6 times.

Week 4 - EASY RECOVERY WEEK
Session 1 - 38 min. Run 3 minutes. Walk 2 minutes. Do this 6 times. (use week 3 music)
Session 2 - 28 min. Run 2 minutes. Walk 2 minutes. Do this 5 times. (use week 2 music)
Session 3 - 38 min. Run 2 minutes. Walk 3 minutes. Do this 6 times.

Week 5
Session 1 - 45 min. Run 3 minutes. Walk 1 minute. Do this 9 times.
Session 2 - 33 min. Run 2 minutes. Walk 1 minute. Do this 8 times.
Session 3 - 41 min. Run 3 minutes. Walk 1 minute. Do this 8 times.

Week 6
Session 1 - 49 min. Run 5 minutes. Walk 1 minute. Do this 7 times.
Session 2 - 37 min. Run 3 minutes. Walk 1 minute. Do this 7 times.
Session 3 - 49 min. Run 3 minutes. Walk 1 minute. Do this 10 times.

Week 7
Session 1 - 53 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 2 - 39 min. Run 4 minutes. Walk 1 minute. Do this 6 times.
Session 3 - 51 min. Run 5 minutes. Walk 1 minute. Do this 7 times.

Week 8 *EASY RECOVERY WEEK
Session 1 - 53 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 2 - 37 min. Run 3 minutes. Walk 1 minute. Do this 7 times.
Session 3 - 45 min. Run 5 minutes. Walk 1 minute. Do this 6 times.

Week 9
Session 1 - 68 min. Run 10 minutes/walk 1 minute; Run 15 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 10 minutes.
Session 2 - 43 min. Run 5 minutes. Walk 1 minute. Do this 6 times.
Session 3 - 53 min. Run 10 minutes. Walk 1 minute. Do this 4 times.

Week 10
Session 1 - 72 min. Run 10 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 30 minutes.
Session 2 - 53 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 3 - 57 min. Run 20 minutes/walk 1 minute. Run 15 minutes/walk 1 minute. Run 10 minutes.

Week 11
Session 1 - 71 min. Run 40 minutes. Walk 1 minute. Run 20 minutes.
Session 2 - 52 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 3 - 57 min. Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.

Week 12 *EASY VOLUME WEEK
Session 1 - 60 min. Run 50 minutes.
Session 2 - 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times.
Session 3 - 52 min. Run 15 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.

Week 13
Session 1 - 50 min. Run 40 minutes.
Session 2 - 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times.
Session 3 Event Day 10K: have fun, and take care not to start out too quickly.