Run Your First Race

"If you can walk briskly for 30 minutes, you can train for a 5K (3 mile) race in eight weeks", says John Honerkamp, the head of training for the New York Road Runners. He suggests doing the following workouts two or three times a week.

Week 1:  Run 1 minute; walk 1 minute. Repeat for 20 minutes.
Week 2:  Run 2 minutes; walk 2 minutes. Repeat for 20 min.
Week 3:  Run 4 minutes; walk 2 minutes. Do 5 times.
Week 4:  Run 8 minutes; walk 3 minutes. Do 3 times.
Week 5:  Run 10 minutes; walk 3 minutes.  Do 3 times.
Week 6:  Run 1 mile; walk 2 minutes.  Do 3 times.
Week 7:  Run 1 1/2 miles; walk 2 minutes.  Repeat once.
Week 8:  Run 2 miles; walk 2 minutes.  Repeat once.