Goal: Complete 5k run in 30mins (20mins if I push myself)

Objectives:
- run for at least 30 minutes without stopping at least 4 times a week (starting with 5 mins brisk walk first)
- complete a run of 5k about three weeks before the race
- maintain a 1,500 calories per day diet


Week 1 will consist of the following :
day 1 = on this day you will attempt to jog/run for the full 30 minutes
day 2 = Rest which consists of stretching as well as looking at our strength routine - look don't touch
day 3 = on this day you will attempt to jog/run for the full 30 minutes
day 4 = go for a 30 - 40 minute brisk walk with warm up routine
day 5 = on this day you will attempt to jog/run for the full 30 minutes
day 6 = choose an exercise from the strength routine and repeat x 10
day 7 = Rest - NA NA nothing - enjoy


Week 2 will consist of the following : start by telling somebody you love them, then look forward to the week's schedule.
day 1 = on this day you will jog/run for the full 30 minutes. After the run ask yourself how you felt during the run and whether you enjoyed it.
day 2 = choose 2 exercises from the strength routine and repeat x 10
day 3 = jog/run for 15min then 5min at the pace you would like to run your 5km's in then followed by 10min easy jogging.
day 4 = Rest with stretching and 2 strength exercises x 10 repeats
day 5 = jog/run for 30 minutes
day 6 = 30-40min brisk walk + 2 strength exercises x 10 repeats
day 7 = you have heard it before NA NA


If you asking yourself the question, why do I need to walk, now ? Well, it is still time on your feet and your legs need to adapt to the extra day.
Week 3 will consist of the following :
day 1 = 5min jog/run then 15min at the pace you would like to run your 5km in, then followed by 10min easy jogging.
day 2 = Rest with stretching and 3 strength exercises x 10 repeats
day 3 = an easy day. Only 30min jog/run. Can you see your improvement, if not then you need return to week 2 of this schedule.
day 4 = 30-40min brisk walk + 2 strength exercises x 10 repeats
day 5 = 30-40min light jog/run
day 6 = REST - NA NA nothing - enjoy
day 7 = Rest with stretching and 3 strength exercises x 10 repeats


The final week. Week 4 will consist of the following :
day 1 = 5min jog/run then 15min at the pace you would like to run your 5km in, then followed by 10min easy jogging.
day 2 = Rest with stretching and 3 strength exercises x 10 repeats
day 3 = Rest with stretching and 3 strength exercises x 10 repeats
day 4 = 20 min light jog/run TALK TEST with exercises after
day 5 = REST - NA NA nothing - enjoy
day 6 = REST - with a stretching routine
day 7 = Go for your PACED 5km run and enjoy.

From http://www.time-to-run.com/