12 week Endurance Building Running Plan

This is the running program I am using while training for a 5K in May and another one in October. C25K and Runner's World have shorter (8 or 9 week) programs but I couldn't do them in the beginning. So I made my own up and stretched it out over 12 weeks. The third column refers to the time that will show on the stop watch when you are finished with that interval. I would guess that if you are already a runner or at all athletic you could probably start with week 3. The total times range between 20 and 23 minutes. You could certainly add more time by adding an extra interval or two before the final cool down. Also, I do not intend to do high intensity intervals with this. If I do in the future I would likely double the warm-up and cool-down time.

12 Week Endurance Building Running Plan

Week 1
Warm Up	3 min	3:00
Run	30 sec	3:30
Walk	90 sec	5:00
Run	45 sec	5:45
Walk	90 sec	7:15
Run	30 sec	7:45
Walk	90 sec	9:15
Run	45 sec	10:00
Walk	90 sec	11:30
Run	30 sec	12:00
Walk	90 sec	13:30
Run	45 sec	14:15
Walk	90 sec	15:45
Run	30 sec	16:15
Walk	90 sec	17:45
Run	45 sec	18:30
Cool Down	3 min	21:30
Week 2
Warm Up	3 min	3:00
Run	60 sec	4:00
Walk	90 sec	5:30
Run	45 sec	6:15
Walk	90 sec	7:45
Run	60 sec	8:45
Walk	90 sec	10:15
Run	45 sec	11:00
Walk	90 sec	12:30
Run	60 sec	13:30
Walk	90 sec	15:00
Run	45 sec	15:45
Walk	90 sec	17:15
Run	60 sec	18:15
Cool Down	3 min	21:15
Week 3
Warm Up	3 min	3:00
Run	60 sec	4:00
Walk	90 sec	5:30
Run	90 sec	7:00
Walk	90 sec	8:30
Run	60 sec	9:30
Walk	90 sec	11:00
Run	90 sec	12:30
Walk	90 sec	14:00
Run	60 sec	15:00
Walk	90 sec	16:30
Run	90 sec	18:00
Cool Down	3 min	21:00
Week 4
Warm Up	3 min	3:00
Run	2 min	5:00
Walk	90 sec	6:30
Run	90 sec	8:00
Walk	90 sec	9:30
Run	2 min	11:30
Walk	90 sec	13:00
Run	90 sec	14:30
Walk	90 sec	16:00
Run	2 min	18:00
Cool Down	3 min	21:00
Week 5
Warm Up	3 min	3:00
Run	2 min	5:00
Walk	60 sec	6:00
Run	2 min	8:00
Walk	60 sec	9:00
Run	2 min	11:00
Walk	60 sec	12:00
Run	2 min	14:00
Walk	60 sec	15:00
Run	2 min	17:00
Cool Down	3 min	20:00
Week 6
Warm Up	3 min	3:00
Run	2 min	5:00
Walk	60 sec	6:00
Run	3 min	9:00
Walk	60 sec	10:00
Run	2 min	12:00
Walk	60 sec	13:00
Run	3 min	16:00
Walk	60 sec	17:00
Run	2 min	19:00
Cool Down	3 min	22:00
Week 7
Warm Up	3 min	3:00
Run	4 min	7:00
Walk	60 sec	8:00
Run	3 min	11:00
Walk	60 sec	12:00
Run	4 min	16:00
Walk	60 sec	17:00
Run	3 min	20:00
Cool Down	3 min	23:00
Week 8
Warm Up	3 min	3:00
Run	4 min	7:00
Walk	60 sec	8:00
Run	5 min	13:00
Walk	60 sec	14:00
Run	4 min	18:00
Cool Down	3 min	21:00
Week 9
Warm Up	3 min	3:00
Run	6 min	9:00
Walk	60 sec	10:00
Run	5 min	15:00
Walk	60 sec	16:00
Run	6 min	22:00
Cool Down	3 min	25 min
Week 10
Warm Up	3 min	3:00
Run	8 min	11:00
Walk	60 sec	12:00
Run	7 min	19:00
Cool Down	3 min	22:00
Week 11
Warm Up	3 min	3:00
Run	10 min	13:00
Walk	60 sec	14:00
Run	5 min	19:00
Cool Down	3 min	22:00
Week 12
Warm Up	3 min	3:00
Run	12 min	15:00
Walk	60 sec	16:00
Run	3 min	19:00
Cool Down	3 min	22:00