Here is a simple plan to run your first 5K in eight weeks.

Weeks 1 and 2: walk for 5 minutes, then alternate 1 minute of easy running with 2 minutes of walking, eight times. Do this three days a week.

Weeks 3 and 4: run 2 minutes and walk 1 minute, eight times. Keep the running slow enough that you can still talk.

Weeks 5 and 6: run 5 minutes and walk 1 minute, five times. Add one longer run on the weekend.

Weeks 7 and 8: run 10 minutes, walk 1 minute, three times, then try the full 5K at an easy pace. Rest the day before.