The original Couch to 5K program is outlined on the Cool Runnings website, and can be found here: http://www.coolrunning.com/engine/2/2_3/181.shtml
As the website states, "Our beginner's running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months."
The real beauty of the program is that it can be done at your own pace. You don't have to be a world class athlete to run 3 miles. As many people have discovered (myself included), this program can transform nearly anyone into a runner.
As the website explains...
Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.
You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.
It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.
Check out the Cool Runnings site for more information. Also, don't forget to check out the knowledge, experiences and tips that MFP members provide here in the group forum.