Week 1: 

• Talk to your Physician to get clearance to participate in a fitness activity 
• Visit a shoe store known for understanding runners (in Colorado, I recommend Runner's Roost) and purchase a pair of shoes that match your foot type 
• Get online or speak with running friends and find a 5K race approximately 10-12 weeks away 
• Tell 3 people (including us - we love emails!) what you're about to do and ask them to hold you to it 
• If possible, recruit a friend, co-worker or family member to do it with you 
• Look at your schedule and identify approx 20-30 minutes, 3 days/week for the first month (yes- you can find it - look closely) 
• Get started! 
        - Day 1 - Run (we don't care how fast - just keep moving 
          in a running motion) for 5 minutes and walk for 15
        - Day 2 - Run 7, Walk 13
        - Day 3 - Run 9, Walk 11

Week 2:

• Day 1 - Run 10, Walk 10 
• Day 2 - Run 12, Walk 8 
• Day 3 - Run 14, Walk 6

Week 3

• Day 1- Run 15, Walk 5
• Day 2 - Run 15, Walk 7 
• Day 3 - Run 18, Walk 7

Week 4 

• Day 1 - Run 20, Walk 8 
• Day 2 - Run 20, Walk 10 
• Day 3 - Run 23, Walk 7

Week 5 

• Start considering what you're eating and drinking - how does it affect your running? 
• Run 4 days (your choice) 
       - 25 min, 25 min, 30 min, 25 min

Week 6 

• Run 4 days (your choice) 
        - 28 min, 30 min, 35 min, 28 min

Week 7

• Run 4 days (your choice) 
        - 30 min, 35 min, 40 min, 25 min

Week 8

• Run 4 days (your choice) 
        - 35 min, 35 min, 45 min, 30 min

Week 9 

• Run 4 days (your choice) 
        - 35 min, 40 min, 45 min, 30 min

Week 10 

• You're ready to race if it hits your calendar this week! 
• Email us your results (no, not your time - we care more about how you felt, what it meant to you, and where you're going from here!) 
• If your race is a week or two away... 
        - Run 4 days each week 
              * 35 min, 45 min, 50 min, 35 min