Goal: To run for 5k (about 3.1 miles)
Below are suggested daily workouts week by week.
| Week 1 |
Walk 5 mins. | Run 1.5 miles | Walk 3 min. | Run 5 min. |
| Week 2 |
Walk 5 mins. | Run 1.75 miles | Walk 3 min. | Run 5 min. |
| Week 3 |
Walk 3 mins. | Run 2 miles | Walk 3 min. | Run 5 min. |
| Week 4 |
Walk 3 mins. | Run 2.25 miles | Walk 2 min. | Run 5 min. |
| Week 5 | Walk 2 mins. | Run 2.5 miles | Walk 2 min. | Run 6 min. |
| Week 6 | Walk 1 mins. | Run 3 miles | Walk 2 min. | Run 7 min. |
| Week 7 | Walk 1 mins. | Run 3.25 miles | Walk 2 min. | Run 7 min. |
| Week 8 | Walk 1 mins. | Run 3.5 miles | Walk 2 min. | Run 8 min. |