The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.
Here's the schedule:

Week 1
Workout 1 - Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Workout 2 - Same as above


Workout 3 - Same as above

Week 2

Workout 1 - Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Workout 2 - Same as above

Workout 3 - Same as above

Week 3

Workout 1 - Brisk five-minute warmup walk, then do two repetitions of the following:

Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)

Workout 2 - Same as above

Workout 3 - Same as above

Week 4

Workout 1 - Brisk five-minute warmup walk, then:

Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)

Workout 2 - Same as above

Workout 3 - Same as above

Week 5

Workout 1 - Brisk five-minute warmup walk, then:

Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)

Work out 2 - Brisk five-minute warmup walk, then:

Jog 3/4 mile (or 8 minutes)
Walk 1/2 mile (or 5 minutes)
Jog 3/4 mile (or 8 minutes)

Work out 3 - Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.

Week 6 -

Workout 1 - Brisk five-minute warmup walk, then:

Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)

Workout 2 - Brisk five-minute warmup walk, then:

Jog 1 mile (or 10 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1 mile (or 10 minutes)

Workout 3 - Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.

Week 7 -

Workout 1 - Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

Workout 2 - Same as above

Workout 3 - Same as above

Week 8

Workout 1 - Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

Workout 2 - Same as above

Workout 3 - Same as above

Week 9

Workout 1 - Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

Workout 2 - Same as above

Workout 3 - Final workout... Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).