Week 1, Day 1: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Week 1, Day 2: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Week 1, Day 3: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Week 2, Day 1: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Week 2, Day 2: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Week 2, Day 3: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Week 3, Day 1:
Brisk five-minute warmup walk, then do two repetitions of the following:

Week 3, Day 2:
Brisk five-minute warmup walk, then do two repetitions of the following:

Week 3, Day 3:
Brisk five-minute warmup walk, then do two repetitions of the following:

Week 4, Day 1: 
Brisk five-minute warmup walk, then:

Week 4, Day 2:
Brisk five-minute warmup walk, then:

Week 4, Day 3:
Brisk five-minute warmup walk, then:

Week 5, Day 1: 
Brisk five-minute warmup walk, then:

Week 5, Day 2:
Brisk five-minute warmup walk, then:

Week 5, Day 3: Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.

Week 6, Day 1: 
Brisk five-minute warmup walk, then:

Week 6, Day 2:
Brisk five-minute warmup walk, then:

Week 6, Day 3: Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.

Week 7, Day 1: Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Week 7, Day 2: Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Week 7, Day 3: Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

Week 8, Day 1: Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Week 8, Day 2: Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Week 8, Day 3: Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

Week 9, Day 1: Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Week 9, Day 2: Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
-The final workout! Congratulations!-
Week 9, Day 3: Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

Jul 18 -
The Official C25K Plan

Meghan. Ex-vegan. I was a coxswain at Humboldt State. Now I'm in grad school in Maine. 5'6". HW: 136 CW: 134. GW: 117.