According to Coolrunning.com here is a description of the program:
"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 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.
A few minutes each week
Each session should take about 20 or 30 minutes, three times a week. That
just happens to be the same amount of moderate exercise recommended by numerous
studies for optimum fitness. This program will get you fit. (Runners who do
more than this amount are doing it for more than fitness, and before long you
might find yourself doing the same as well).
Be sure to space out these three days throughout the week to give yourself a
chance to rest and recover between efforts. And don't worry about how fast
you're going. Running faster can wait until your bones are stronger and your
body is fitter. For now focus on gradually increasing the time or distance you
There are two ways to follow this program, to measure your runs by time or by
distance. Either one works just as well, choose the option that seems easiest
for you to keep track of. If you go with the distance option, and you are not
using a track to measure the distances, just estimate. It's not important to
have the distances absolutely exact.
Before setting out, make sure to precede each session with a five-minute
warmup walk or jog. Be sure to stretch both before and after. Read "Stay Loose" for some suggestions."
Check out www.coolrunning.com or www.c25k.com for more information and schedule for the program.
Blessings to you,