This is for the true beginner. Someone who wants to get their feet wet; kick start their activity plan with a 5K race at the end of a 5 week block. Candidates for this plan are healthy and don't mind cross-training 2 days per week. Athletes (that's you) should add in some mobility exercises after each session; spending 5-10 minutes with both foam rolling and static stretches.

Run pace may vary from day to day. Keep it aerobic; conversation pace. Your goal here is to build up your continuous effort. If you have to walk on your running days, remember it is okay to do so!