Running 101 is a 6 week program designed for the person who wants to start running.  The program is designed for 3 days a week. Make sure to rest in between running days. Just find a local 5K and start the program 6 weeks out. Speed is not important, participation is.  

Week One

Same workout for all three days:
Do a brisk five-minute warmup walk.
Distance option: Alternate jogging and walking every 100 yards for one mile (that's sixteen 100-yard segments, or eight each of walking and jogging). Walking segments should be brisk.
Time option: Alternate jogging and walking, with 60 seconds of jogging and 90 seconds of walking. Do this for a total of 20 minutes.

Week Two

Same workout for all three days:
Do a brisk five-minute warmup walk.
Distance option: Alternate jogging and walking every 200 yards for 1.25 miles (that's ten 200-yard segments, or five each of walking and jogging).
Time option: Alternate jogging and walking, with 90 seconds of jogging and 2 minutes of walking. Do this for a total of 20 minutes.

Week Three

Same workout for all three days:
Do a brisk five-minute warmup walk.
Distance option: Alternate jogging and walking, but walk only half the distance of each jog. Vary the jogging segments between 1/4 and 1/2 mile, for a total of 2 miles:
Time option: Alternate jogging and walking, but walk only half the time you spend jogging. Vary the jogging segments between three minutes and five minutes, so that you do two jogging segments of each:

Week Four

Day One:
Do a brisk five-minute warmup walk.
Distance option: 1/2 mile jog, 1/4 mile walk, 1/2 mile jog, 1/4 mile walk, 1/2 mile jog. Total two miles.
Time option: jog five minutes, walk three minutes, jog five minutes, walk three minutes, jog five minutes.
Day Two:
Do a brisk five-minute warmup walk.
Distance option: 3/4 mile jog, 1/2 mile walk, 3/4 mile jog. Total two miles.
Time option: jog eight minutes, walk five minutes, jog eight minutes.
Day Three:
Do a brisk five-minute warmup walk.
Distance option: 2 mile jog, no walking.
Time option: jog 20 minutes, no walking.

Week Five

Day One:
Do a brisk five-minute warmup walk.
Distance option: 1/2 mile jog, 1/4 mile walk, 3/4 mile jog, 1/4 mile walk, 1/2 mile jog. Total 2.25 miles.
Time option: jog five minutes, walk three minutes, jog eight minutes, walk three minutes, jog five minutes.
Day Two:
Do a brisk five-minute warmup walk.
Distance option: 1 mile jog, 1/4 mile walk, 1 mile jog. Total 2.25 miles.
Time option: jog ten minutes, walk three minutes, jog ten minutes.
Day Three:
Do a brisk five-minute warmup walk.
Distance option: 2.25 mile jog, no walking.
Time option: jog 25 minutes, no walking.

All Jogging from now on. Feel free to vary the pace of the jog if needed.

Week Six

Day One:

Do a brisk five-minute warmup walk.
Distance option: 2.5 mile jog.
Time option: jog 25 minutes.

Day Two:

Do a brisk five-minute warmup walk.

Distance option: 2.75 mile jog.
Time option: jog 28 minutes.
Day Three:

Race Day!!!!!