12 Weeks From Your Couch To A 5K Race

Jenny Spangler, a running coach in Lake Villa, Ill., who won the 1996 Olympic marathon trials and has set several marathon records offered a 12-week plan to get non-runners ready to complete their first 5k race.

Days that suggest cross training or strength training should include 20 to 40 minutes of activity, unless you are very tired or sore. Cross training can include riding a bike, swimming or using an elliptical trainer.

Week 1 Monday: Walk 20 minutes Tuesday: Cross/strength training Wednesday: Four sets of walking three minutes, running two Thursday: Cross/strength training Friday: Four sets of walking three minutes, running two Saturday: Walk 30 minutes Sunday: Rest

Week 2 Monday: Four sets of walking two minutes, running three Tuesday: Cross/strength training Wednesday: Four sets of walking two minutes, running three Thursday: Cross/strength training Friday: Four sets of walking two minutes, running three, with a five-minute walk at the end Saturday: Walk 15 minutes, run five, walk 10 Sunday: Rest

Week 3 Monday: Walk five minutes, do four sets of walking two and running four. Then walk five minutes Tuesday: Cross/strength training Wednesday: Walk five minutes, do five sets of walking for one minute, running for four. Then walk five minutes Thursday: Cross/strength training Friday: Walk five minutes, do five sets of walking for one minute, running for four. Then walk five minutes Saturday: Walk 15 minutes, run 10, walk 5

Week 4 Monday: Three sets of walking five minutes, running five. Then walk five minutes Tuesday: Cross/strength training Wednesday: Walk 10 minutes, run 10, walk 15 Thursday: Cross/strength training Friday: Three sets of walking five minutes, running five. Then walk 10 minutes Saturday: Walk 10 minutes, run 15, walk 10 Sunday: Rest

Week 5 Monday: Three sets of walking three minutes, running seven. Then walk five minutes walking Tuesday: Cross/strength training Wednesday: Walk 10 minutes, run 15, walk 10 Thursday: Cross/strength training Friday: Walk 10 minutes, run 15, walk 10 Saturday: Rest Sunday: Rest

Week 6 Monday: Three sets of walking five minutes, running five. Then five minutes walking Tuesday: Cross/strength training Wednesday: Walk 10 minutes, run 20, walk 10 Thursday: Cross/strength training Friday: Three sets of walking five minutes, running five. Then five minutes walking Saturday: Walk 10 minutes, run 20, walk 10 Sunday: Rest

Week 7 Monday: Two sets of walking five minutes, running 10. Then five minutes walking Tuesday: Cross/strength training Wednesday: Walk 10 minutes, run 20, walk 10 Thursday: Cross/strength training Friday: Walk 20 minutes Saturday: Walk 10 minutes, run 25, walk 5 Sunday: Rest

Week 8 Monday: Walk 10 minutes, run 20, walk five Tuesday: Cross/strength training Wednesday: Three sets of walking three minutes, running eight. Then five minutes walking Thursday: Cross/strength training Friday: Walk 10 minutes, run 30, walk five Saturday: Walk 10 minutes, run 30, walk five Sunday: Rest

Week 9 Monday: Walk 10 minutes, run 20, walk 10 Tuesday: Cross/strength training Wednesday: Walk five minutes, run 25, walk five Thursday: Cross/strength training Friday: Walk five minutes, run 15, walk five Saturday: Walk five minutes, run 35, walk five Sunday: Rest

Week 10 Monday: Walk five minutes, run 25, walk 10 Tuesday: Cross/strength training Wednesday: Walk 10 minutes, run 25, walk 5 Thursday: Cross/strength training Friday: Walk 20 minutes Saturday: Walk five minutes, run 40 minutes, walk five Sunday: Rest

Week 11 Monday: Walk five minutes, run 30, walk five Tuesday: Cross/strength training Wednesday: Walk 10 minutes, run 30, walk five Thursday: Cross/strength training Friday: Walk 10 minutes, run 10, walk 10 Saturday: Walk five minutes, run 45, walk five Sunday: Rest

Week 12 Monday: Rest Tuesday: Cross-training, 20 minutes. No strength training Wednesday: Walk 10 minutes, run 20, walk 5 Thursday: Cross-training, 20 minutes. No strength training Friday: Walk five minutes, run 15, walk five Saturday: Walk 10 minutes Sunday: RACE DAY!