Couch to 5 klm in 9 weeks "Highly Recommended".

Highly Recommended Running Program.
After recent break from training I came across a training program call Cool Running Couch to 5 klm in 9 weeks.(Just Google it and download).
I then I came across a Podcast of the same program by Robert Ullrey which I downloaded onto my Ipod so I could have a personal trainer right there to push me and run with me.
This program I like because it allows you to progress at you own capability. My aerobic fitness was not too good when I began so I actually did week 1 twice before moving on.
The time / distance ratio is a bit out and it is in Yards / Miles but it is still an excellent program for those who want to start running or those who just haven't run for a while.

1
Brisk five-minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Brisk five-minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Brisk five-minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2
Brisk five-minute warm up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Brisk five-minute warm up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Brisk five-minute warm up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3
Brisk five-minute warm up 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)
Brisk five-minute warm up 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)
Brisk five-minute warm up 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)
4
Brisk five-minute warm up 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)
Brisk five-minute warm up 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)
Brisk five-minute warm up 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)
5
Brisk five-minute warm up 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)
Brisk five-minute warm up walk, then:
Jog 3/4 mile (or 8 minutes)
Walk 1/2 mile (or 5 minutes)
Jog 3/4 mile (or 8 minutes)
Brisk five-minute warm up walk, then jog two miles (or 20 minutes) with no walking.
6
Brisk five-minute warm up 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)
Brisk five-minute warm up walk, then:
Jog 1 mile (or 10 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1 mile (or 10 minutes)
Brisk five-minute warm up walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
7
Brisk five-minute warm up walk, then jog 2.5 miles (or 25 minutes).
Brisk five-minute warm up walk, then jog 2.5 miles (or 25 minutes).
Brisk five-minute warm up walk, then jog 2.5 miles (or 25 minutes).
8
Brisk five-minute warm up walk, then jog 2.75 miles (or 28 minutes).
Brisk five-minute warm up walk, then jog 2.75 miles (or 28 minutes).
Brisk five-minute warm up walk, then jog 2.75 miles (or 28 minutes).
9
Brisk five-minute warm up walk, then jog 3 miles (or 30 minutes).
Brisk five-minute warm up walk, then jog 3 miles (or 30 minutes).
The final workout! Congratulations! Brisk five-minute warm up walk, then jog 3 miles (or 30 minutes).