Jenny Spangler, a running coach in Lake Villa, Ill., who won the 1996 Olympic marathon trials and has set several marathon records offered a 12-week plan to get non-runners ready to complete their first 5k race.

Days that suggest cross training or strength training should include 20 to 40 minutes of activity, unless you are very tired or sore. Cross training can include riding a bike, swimming or using an elliptical trainer.

Week 1
Monday: Walk 20 minutes
Tuesday: Cross/strength training
Wednesday: Four sets of walking three minutes, running two
Thursday: Cross/strength training
Friday: Four sets of walking three minutes, running two
Saturday: Walk 30 minutes
Sunday: Rest

Week 2
Monday: Four sets of walking two minutes, running three
Tuesday: Cross/strength training
Wednesday: Four sets of walking two minutes, running three
Thursday: Cross/strength training
Friday: Four sets of walking two minutes, running three, with a five-minute walk at the end
Saturday: Walk 15 minutes, run five, walk 10
Sunday: Rest

Week 3
Monday: Walk five minutes, do four sets of walking two and running four. Then walk five minutes
Tuesday: Cross/strength training
Wednesday: Walk five minutes, do five sets of walking for one minute, running for four. Then walk five minutes
Thursday: Cross/strength training
Friday: Walk five minutes, do five sets of walking for one minute, running for four. Then walk five minutes
Saturday: Walk 15 minutes, run 10, walk 5

Week 4
Monday: Three sets of walking five minutes, running five. Then walk five minutes
Tuesday: Cross/strength training
Wednesday: Walk 10 minutes, run 10, walk 15
Thursday: Cross/strength training
Friday: Three sets of walking five minutes, running five. Then walk 10 minutes
Saturday: Walk 10 minutes, run 15, walk 10
Sunday: Rest

Week 5
Monday: Three sets of walking three minutes, running seven. Then walk five minutes walking
Tuesday: Cross/strength training
Wednesday: Walk 10 minutes, run 15, walk 10
Thursday: Cross/strength training
Friday: Walk 10 minutes, run 15, walk 10
Saturday: Rest
Sunday: Rest

Week 6
Monday: Three sets of walking five minutes, running five. Then five minutes walking
Tuesday: Cross/strength training
Wednesday: Walk 10 minutes, run 20, walk 10
Thursday: Cross/strength training
Friday: Three sets of walking five minutes, running five. Then five minutes walking
Saturday: Walk 10 minutes, run 20, walk 10
Sunday: Rest

Week 7
Monday: Two sets of walking five minutes, running 10. Then five minutes walking
Tuesday: Cross/strength training
Wednesday: Walk 10 minutes, run 20, walk 10
Thursday: Cross/strength training
Friday: Walk 20 minutes
Saturday: Walk 10 minutes, run 25, walk 5
Sunday: Rest

Week 8
Monday: Walk 10 minutes, run 20, walk five
Tuesday: Cross/strength training
Wednesday: Three sets of walking three minutes, running eight. Then five minutes walking
Thursday: Cross/strength training
Friday: Walk 10 minutes, run 30, walk five
Saturday: Walk 10 minutes, run 30, walk five
Sunday: Rest

Week 9
Monday: Walk 10 minutes, run 20, walk 10
Tuesday: Cross/strength training
Wednesday: Walk five minutes, run 25, walk five
Thursday: Cross/strength training
Friday: Walk five minutes, run 15, walk five
Saturday: Walk five minutes, run 35, walk five
Sunday: Rest

Week 10
Monday: Walk five minutes, run 25, walk 10
Tuesday: Cross/strength training
Wednesday: Walk 10 minutes, run 25, walk 5
Thursday: Cross/strength training
Friday: Walk 20 minutes
Saturday: Walk five minutes, run 40 minutes, walk five
Sunday: Rest

Week 11
Monday: Walk five minutes, run 30, walk five
Tuesday: Cross/strength training
Wednesday: Walk 10 minutes, run 30, walk five
Thursday: Cross/strength training
Friday: Walk 10 minutes, run 10, walk 10
Saturday: Walk five minutes, run 45, walk five
Sunday: Rest

Week 12
Monday: Rest
Tuesday: Cross-training, 20 minutes. No strength training
Wednesday: Walk 10 minutes, run 20, walk 5
Thursday: Cross-training, 20 minutes. No strength training
Friday: Walk five minutes, run 15, walk five
Saturday: Walk 10 minutes
Sunday: RACE DAY!