www.coolrunning.com/engine/2/2_3/181/shtml
It takes about 9 weeks but by the end you should be running 30 minutes no problem. And for those of you like me who aren't doing anything right now, it looks like a good schedule. You can also download a free podcast (MP3 or iPod) that tells you when to run or walk at :
www.ullreys.com/robert/Podcasts/podcasts/files/rss.xml
or go to the iTunes music store and go to podcasts and you will see all sort of 5K programs that are free and set to music. So wish me luck and if you have the time send me some encouragement to see this through. I am trying really hard to get back into shape. Have fun running!!