For Beginners

"The Plan," from the Beginning Runner's Handbook: The Proven 13-Week Walk Run Program, published in 1999.  This is what I followed when I began running.  Session 1 reads like this.  "Run for 30 seconds, then walk for 4 minutes and 30 seconds.  Repeat 7 times for a total of 35 minutes."  Great plan, no injuries.

Week	Session	Run/Walk	Time
Week 1	Session 1	30/4:30 x 7	35 minutes
	Session 2	30/4:30 x 8	40 minutes
	Session 3	30/4:30 x 8	40 minutes
Week 2	Session 4	1/4 x 9	45 minutes
	Session 5	1/4 x 8	40 minutes
	Session 6	1/4 x 8	40 minutes
Week 3	Session 7	1:30/3:30 x 10	50 minutes
	Session 8	1:30/3:30 x 8	40 minutes
	Session 9	1:30/3:30 x 10	50 minutes
Week 4	Session 10	2/3 x 11	55 minutes
	Session 11	2/3 x 9	45 minutes
	Session 12	2/3 x 10	50 minutes
Week 5	Session 13	2:30/2:30 x 12	60 minutes
	Session 14	2:30/2:30 x 10	50 minutes
	Session 15	2:30/2:30 x 10	50 minutes
Week 6	Session 16	3/2 x 13	65 minutes
	Session 17	3/2 x 10	50 minutes
	Session 18	3/2 x 11	55 minutes
Week 7	Session 19	4/2 x 10	60 minutes
	Session 20	4/2 x 9	54 minutes
	Session 21	4/2 x 9	54 minutes
Week 8	Session 22	5/1 x 10	60 minutes
	Session 23	5/1 x 8	48 minutes
	Session 24	5/1 x 9	54 minutes
Week 9	Session 25	7/2 x 7	63 minutes
	Session 26	7/2 x 6	54 minutes
	Session 27	8/2 x 5	50 minutes
Week 10	Session 28	10/1 x 4	44 minutes
	Session 29	20/1/20	41 minutes
	Session 30	22/1 /22	45 minutes
Week 11	Session 31	25/1/25	51 minutes
	Session 32	30/1/25	56 minutes
	Session 33	40/1/10	51 minutes
Week 12	Session 34	45/1/20	66 minutes
	Session 35	50/1/15	66 minutes
	Session 36	45	45 minutes
Week 13	Session 37	50	50 minutes
	Session 38	40	40 minutes
	Session 39	60 or 10K	60 minutes