Couch to 3K challenge

 
Couch to 3k Weekly Plan
 
Week 1: A brisk 5-minute warm-up walk, then alternate 60 seconds of running, with 90 seconds of walking, for a total of 12 minutes.
 
Week 2: A brisk 5-minute warm-up walk, then alternate 90 seconds of running, with 2 minutes of walking, for a total of 15 minutes.
 
Week 3: A brisk 5-minute warm-up walk followed by 2 repetitions of the following; 90 seconds of running, 90 seconds of walking, 2 minutes of running, 3 minutes of walking.
 
Week 4: A brisk 5-minute warm-up walk then 3 minutes of running, 90 seconds walking, 2 minutes running, 1 minutes walking, 3 minutes running, 90 seconds walking, 2 minutes running.
 
Week 5: A brisk 5-minute warm-up walk, then 5 minutes running, 2 minutes walking, 5 minutes running, 2 minutes walking, 5 minutes running.
 
Week 6: A brisk 5-minute warm-up walk, then 20 minutes of continuous running.
 
Each weekly task ideally needs to be done 3 times over the week.