I found this plan on line and thought that I would share it.  It is a beginner's running schedule that helps runners get off the couch and onto the roads, running 3 miles in just two months. It is just three workouts a week for 30 minutes.  In a total of 9 weeks you should be able to sign up and run your first 5k! 

Here is a sample of the workouts, week 1 and 2, work outs 1-3:

Week 1 

Work Out 1, 2, and 3:
Brisk 5 minute warm-up walk.
Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Week 2

Work Out 1, 2, and 3:
Brisk 5 minute warm-up walk.
Then alternate 90 seconds of jogging with 2 minutes of walking for a total of 20 minutes.

Go to the following website and read about the total 5k schedule.  You can also print the entire schedule from this site and get started.

http://www.coolrunning.com/engine/2/2_3/181.shtml