13-Week Running Program from "womanly convict conditioning"

13-Week Running Program from "womanly convict conditioning"

All times include a 5min warm-up and 5 min cool-down. If I find I can't move up a week, I keep repeating the week I am on until I can move to the next week.

Week 1
Session 1 - 34 min.
Run 1 minute. Walk 2 minutes. Do this 8 times.
Session 2 - 28 min.
Run 1 minute. Walk 2 minutes. Do this 6 times.
Session 3 - 31 min.
Run 1 minute. Walk 2 minutes. Do this 7 times.

Week 2
Session 1 - 38 min.
Run 2 minutes. Walk 2 minutes. Do this 7 times.
Session 2 - 31 min.
Run 1 minute. Walk 2 minutes. Do this 7 times.
Session 3 - 34 min.
Run 2 minutes. Walk 2 minutes. Do this 6 times.

Week 3
Session 1 - 45 min.
Run 3 minutes. Walk 2 minutes. Do this 7 times.
Session 2 - 34 min.
Run 2 minutes. Walk 2 minutes. Do this 6 times.
Session 3 - 40 min.
Run 3 minutes. Walk 2 minutes. Do this 6 times.

Week 4 - EASY RECOVERY WEEK
Session 1 - 40 min.
Run 3 minutes. Walk 2 minutes. Do this 6 times.
Session 2 - 30 min.
Run 2 minutes. Walk 2 minutes. Do this 5 times.
Session 3 - 40 min.
Run 2 minutes. Walk 3 minutes. Do this 6 times.

Week 5
Session 1 - 46 min.
Run 3 minutes. Walk 1 minute. Do this 9 times.
Session 2 - 34 min.
Run 2 minutes. Walk 1 minute. Do this 8 times.
Session 3 - 42 min.
Run 3 minutes. Walk 1 minute. Do this 8 times.

Week 6
Session 1 - 52 min.
Run 5 minutes. Walk 1 minute. Do this 7 times.
Session 2 - 38 min.
Run 3 minutes. Walk 1 minute. Do this 7 times.
Session 3 - 50 min.
Run 3 minutes. Walk 1 minute. Do this 10 times.

Week 7
Session 1 - 54 min.
Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 2 - 40 min.
Run 4 minutes. Walk 1 minute. Do this 6 times.
Session 3 - 52 min.
Run 5 minutes. Walk 1 minute. Do this 7 times.

Week 8 - EASY RECOVERY WEEK
Session 1 - 54 min.
Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 2 - 38 min.
Run 3 minutes. Walk 1 minute. Do this 7 times.
Session 3 - 46 min.
Run 5 minutes. Walk 1 minute. Do this 6 times.

Week 9
Session 1 - 68 min.
Run 10 minutes/walk 1 minute; Run 15 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 10 minutes.
Session 2 - 46 min.
Run 5 minutes. Walk 1 minute. Do this 6 times.
Session 3 - 54 min.
Run 10 minutes. Walk 1 minute. Do this 4 times.

Week 10
Session 1 - 72 min.
Run 10 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 30 minutes.
Session 2 - 54 min.
Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 3 - 57 min.
Run 20 minutes/walk 1 minute. Run 15 minutes/walk 1 minute. Run 10 minutes.

Week 11
Session 1 - 71 min.
Run 40 minutes. Walk 1 minute. Run 20 minutes.
Session 2 - 54 min.
Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 3 - 57 min.
Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.

Week 12 - EASY VOLUME WEEK
Session 1 - 60 min.
Run 50 minutes.
Session 2 - 43 min.
Run 10 minutes. Walk 1 minute. Do this 3 times.
Session 3 - 52 min.
Run 15 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.

Week 13
Session 1 - 50 min.
Run 40 minutes.
Session 2 - 43 min.
Run 10 minutes. Walk 1 minute. Do this 3 times.
Session 3 - Event Day 10K
Have fun, and take care not to start out too quickly.