Running (Again)

From Beginning Runner's Handbook: The Proven 13-Week Walk Run Program, via See Girl Run.

Week Session Run/Walk Time
Week 1
Session 1 30s/4:30m x7, 35 minutes
Session 2 30s/4:30m x8, 40 minutes
Session 3 30s/4:30m x8, 40 minutes
Week 2
Session 4 1m/4m x9, 45 minutes
Session 5 1m/4m x8, 40 minutes
Session 6 1m/4m x8, 40 minutes
Week 3
Session 7 1:30/3:30 x 10 50 minutes
Session 8 1:30/3:30 x 8 40 minutes
Session 9 1:30/3:30 x 10 50 minutes
Week 4
Session 10 2/3 x 11 55 minutes
Session 11 2/3 x 9 45 minutes
Session 12 2/3 x 10 50 minutes
Week 5
Session 13 2:30/2:30 x 12 60 minutes
Session 14 2:30/2:30 x 10 50 minutes
Session 15 2:30/2:30 x 10 50 minutes
Week 6
Session 16 3/2 x 13 65 minutes
Session 17 3/2 x 10 50 minutes
Session 18 3/2 x 11 55 minutes
Week 7
Session 19 4/2 x 10 60 minutes
Session 20 4/2 x 9 54 minutes
Session 21 4/2 x 9 54 minutes
Week 8
Session 22 5/1 x 10 60 minutes
Session 23 5/1 x 8 48 minutes
Session 24 5/1 x 9 54 minutes
Week 9
Session 25 7/2 x 7 63 minutes
Session 26 7/2 x 6 54 minutes
Session 27 8/2 x 5 50 minutes
Week 10
Session 28 10/1 x 4 44 minutes
Session 29 20/1/20 41 minutes
Session 30 22/1 /22 45 minutes
Week 11
Session 31 25/1/25 51 minutes
Session 32 30/1/25 56 minutes
Session 33 40/1/10 51 minutes
Week 12
Session 34 45/1/20 66 minutes
Session 35 50/1/15 66 minutes
Session 36 45 45 minutes
Week 13
Session 37 50 50 minutes
Session 38 40 40 minutes
Session 39 60 or 10K 60 minutes

An important note from G. Donnald, a reviewer at Amazon:

Just a note to those that are interested in buying this book. The 13-week run/walk program was completely revised between the 2001 and 2005 editions of the book. The 2001 edition is a much gentler approach, while the 2005 edition assumes that you have a certain level of fitness. Just to illustrate: the very first session of the first week of the 13 week program in the 2005 edition calls for "run 1 minute, walk 2 minutes; do this 12 times" (the 9th time just about killed me), whereas the 2001 edition of the book starts with "run 30 seconds, walk 4 minutes 30 seconds; do this 7 times". So if you're more fit you may be happy with the 2005 edition, otherwise try to find the 2001 or 1999 editions of the book. Otherwise, I liked the book a lot.