Sixteen Weeks to a 5k

Here you go:
Building a Running Base

Warm-up for 5-10 minutes before starting, and be sure to do the same for cooldown.

Week one: Walk for 6 minutes, then jog at an easy pace for 1 minute. Repeat 3 times. Aim for three sessions with that same sequence for week one.

Week two: Walk for 5 minutes, then jog for 2 minutes. Repeat 3 times. Aim to do three sessions in week two.

Week three: Walk for 3 minutes, then jog for 4 minutes. Repeat 4 times. Aim for four sessions in week three.

Week four: Walk for 2 minutes, then jog for 5 minutes. Repeat 4 times. Shoot for four of those sessions in week four.

Week five: Walk for 2 minutes, then jog for 8 minutes. Repeat 3 times. Do four of those sessions in week five.

Week six: Walk for 2 minutes, then jog for 9 minutes. Repeat 3 times. Try to do four sessions for week six.

Week seven: Walk for 1 minute, then jog for 11 minutes. Repeat 3 times. Do four sessions this week.

Week eight: Congratulations on making it to week eight! For your first run this week, try walking for 5 minutes to begin and end the workout, and run for 20 minutes in between. By the end of the week, try to run for 30 minutes without stopping.
Aim to run for 30 minutes four times a week, and you'll notice that your stamina and fitness will continue to improve. Soon you'll be ready to run your first 5k!

5k Training Schedule for Beginners

Mondays and Fridays: Mondays and Fridays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you won’t see much improvement.
Tuesdays, Thursdays, and Saturdays: After you warm up, run at a comfortable pace for the designated mileage. Make sure you cool down and stretch after your run.
Each week, you'll increase your runs by a quarter mile, which is a lap on most outdoor tracks. If most of your runs are on the road and you’re not sure how far you run, you can figure out the mileage by using sites such as MapMyRun.com. Or, you can always drive your route in your car and measure the mileage using your car odometer.
Wednesdays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer) at easy to moderate effort for 30 to 40 minutes. If you're feeling very sluggish or sore, take a rest day.
Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles. Or, you can do a run/walk combination.
Note: You can switch days to accommodate your schedule. So if you're busy on another day and prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.

Week 1: M:rest; T:1.5m run; W:CT or rest; T:1.5 m run; F:rest; S:1.5m run; S:20-30 min EZ

Week 2: M:rest; T:1.75m run; W:CT or rest; T:1.5 m run; F:rest; S:1.75m run; S:20-30 min EZ

Week 3: M:rest; T:2m run; W:CT or rest; T:1.5 m run; F:rest; S:2m run; S:20-30 min EZ

Week 4: M:rest; T:2.25m run; W:CT or rest; T:1.5 m run; F:rest; S:2.25m run; S:25-35 min EZ

Week 5: M:rest; T:2.5m run; W:CT or rest; T:2m run; F:rest; S:2.5m run; S:25-35 min EZ

Week 6: M:rest; T:2.75m run; W:CT or rest; T:2m run; F:rest; S:2.75m run; S:35-40 min EZ

Week 7: M:rest; T:3m run; W:CT or rest; T:2m run; F:rest; S:3m run; S:40 min EZ

Week 8: M:rest; T:3m run; W:CT or rest; T:2m run; F:rest; S:rest; S:5k race!