This is a 12 week plan intended for those who have run in the past but took a long time off of running.

By the end of this plan, you will be consistently running 3-5 times per week and should feel more confident in your running.

Guidelines:
If you move workouts around, make sure you have at least one full rest day per week.
Make sure your run days are spread out if you alter the plan (ex. If you’re running twice in a week, aim for something like M/Th instead of M/Tu).
If you miss 1-3 days, pick up where you left off and don't try to make up missed days/workouts.
If you miss a week or more, resume training from the last day you completed. Make sure to check in with your body to avoid doing too much after time off!
Something is usually better than nothing, so if you cannot complete a run, do as much as you can.
Cross training can be any other sport that you enjoy!

The plan starts off with run/walk intervals, but if you feel you can run continuously for the time prescribed, feel free to skip the walk intervals.
Feel free to scale the length of the run intervals up or down as needed -- just keep the total time the same.
Once the plan moves past week 4, there are no more prescribed run/walk intervals BUT feel free to turn any run into a mixture of running and walking -- especially if you run on trails.
Week 5 adds in STRIDES. With strides, focus on good form over speed, and have fun with them! Do these on a hill if possible to minimize impact and help reinforce good form!