There are few incarnations of the well known Couch to 5k (C25K) Program. The traditional 9 week program can be found at: http://www.c25k.com/ where you can find not just the schedule but also podcasts as well as versions that have been adapted specifically for the treadmill as well as versions in meters and translated into several different languages.
Phase I Walk/Run
Month 1 Mostly Walking (Times in minutes per day)
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| Week | M | T | W | TH | F | S | S | TOTAL |
| 1 | Off | 25/0 | Off | 30/0 | Off | Off | 30/0 | 85/0 |
| 2 | Off | 27/3 | Off | 27/3 | Off | Off | 27/3 | 81/9 |
| 3 | Off | 24/6 | Off | 24/6 | Off | Off | 24/6 | 72/18 |
| 4 | Off | 27/3 | Off | 24/6 | Off | Off | 24/6 | 75/15 |
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Grand total: 313/42
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Phase - II Walk/Run
Month 2 Mostly Walking (Times in minutes per day)
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| Week | M | T | W | TH | F | S | S | TOTAL |
| 1 | Off | 21/9 | Off | 21/9 | Off | Off | 21/9 | 63/27 |
| 2 | Off | 18/12 | Off | 18/12 | Off | Off | 18/12 | 54/36 |
| 3 | Off | 15/15 | Off | 15/15 | Off | Off | 15/15 | 45/45 |
| 4 | Off | 18/12 | Off | 15/15 | Off | Off | 15/15 | 48/42 |
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Grand Total: 210/150
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Phase - III Walk/Run
Month 3 Mostly Running (Times in minutes per day)
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| Week | M | T | W | TH | F | S | S | TOTAL |
| 1 | Off | 12/18 | Off | 12/18 | Off | Off | 12/18 | 36/54 |
| 2 | Off | 9/21 | Off | 9/21 | Off | Off | 9/21 | 27/63 |
| 3 | Off | 6/24 | Off | 6/24 | Off | Off | 6/24 | 18/72 |
| 4 | Off | 9/21 | Off | 6/24 | Off | Off | 6/24 | 21/69 |
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Grand Total: 102/258
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Phase - IV Run
Month 4 All Running (Times in minutes per day)
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| Week | M | T | W | TH | F | S | S | TOTAL |
| 1 | Off | 15 | Off | 15 | Off | Off | 20 | 50 |
| 2 | Off | 20 | Off | 20 | Off | Off | 20 | 60 |
| 3 | Off | 20 | Off | 25 | Off | Off | 25 | 70 |
| 4 | Off | 25 | Off | 25 | Off | Off | 30 | 80 |
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Grand Total: 260
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