I am going to start running week 5 tomorrow. I am not fast, but I am making decent progress in the whole thing and that was my goal.

Schedule of jog/walk to get to a 5K in 9 weeks:
Wk 1 60 seconds jog, 90 seconds walk, repeat for a total of 20 minutes
Wk 2 90 seconds jog, 2 minutes walk, repeat for a total of 20 minutes
Wk 3 90 seconds jog, 90 seconds walk, 3 minutes jog, 3 minutes walk x2
Wk 4 3 minutes jog, 90 seconds walk, 5 minutes jog, 2.5 minutes walk, 3 minutes jog, 90 seconds walk, 5 minutes jog

Wk 5 5 minutes jog, 3 minutes walk, 5 minutes jog, 3 minutes walk, 5 minutes jog
Wk 6 5 minutes jog, 3 minutes walk, 8 minutes jog, 3 minutes walk, 5 minutes jog
Wk 7 25 minutes jog
Wk 8 28 minutes jog
Wk 9 30 minutes jog

I am doing just a bit more than two miles when I jog in the morning. I wonder how I will do upping it to three miles. But at least this schedule is incremental. Week 4 was starting to get easy. And I’ve done it four times. So I am moving on up.