Week 3--C25K with a twist

Days 1 & 3: Walk 5 minutes. Jog 12 minutes or 1 mile. Walk 5 minutes. C25K: Jog 90 seconds/walk 90 seconds. Jog 3 minutes/walk 3 minutes. Do that twice. Walk 4 minutes. Jog 7 minutes or 1/2 mile. Walk 4 minutes.

Days 2, 4 & 6: Walk 55 minutes or some other form of cross-training i.e. biking, aerobics, etc.

Day 5--Long Run Day: Run 25 minutes or 2.5 miles.

Day 7: Always rest.