With just 3 runs per week, this free plan aims to take you from couch to running 30 minutes non-stop over the course of 9 weeks.
It builds up using intervals of running with walk breaks in between. Each session takes between 30-40 minutes, including the 5 minute warm up and cool down walks.
The download includes 2 PDF documents. The first PDF provides an overview of the plan. The second is a printable weekly guide to help you keep track of each week, with a handy tick box to mark each run off.