| Week |
Day 1 |
Day 2 |
Day 3 |
| 1 |
Fast warmup walk for 5 mins, then alternate 1 minute jogging, 1.5 minutes fast walking for 20 minutes total. |
Fast warmup walk for 5 mins, then alternate 1 minute jogging, 1.5 minutes fast walking for a total of 20 minutes |
Fast warmup walk for 5 mins, then alternate 1 minute jogging, 1.5 minutes fast walking for a total of 20 minutes |
| 2 |
Fast warmup walk for 5 mins, then alternate 1.5 minutes jogging with 2 minutes walking for 20 minutes total. |
Fast warmup walk for 5 mins, then alternate 1.5 minutes jogging with 2 minutes walking for 20 minutes total. |
Fast warmup walk for 5 mins, then alternate 1.5 minutes jogging with 2 minutes walking for 20 minutes total. |
| 3 |
Fast 5 minute warmup walk, then do two repeats of the following. Jog 1.5 minutes, walk 1.5 minutes, jog 3 minutes, walk 3 minutes. Should add up to around 20 total. |
Fast 5 minute warmup walk, then do two repeats of the following. Jog 1.5 minutes, walk 1.5 minutes, jog 3 minutes, walk 3 minutes. Should add up to around 20 total. |
Fast 5 minute warmup walk, then do two repeats of the following. Jog 1.5 minutes, walk 1.5 minutes, jog 3 minutes, walk 3 minutes. Should add up to around 20 total. |
| 4 |
5 minute warmup walk. Jog ¼ mile (or 3 minutes). Walk 1/8 mile (or 1.5 minutes). Jog ½ mile (or 5 minutes) |
5 minute warmup walk. Jog ¼ mile (or 3 minutes). Walk 1/8 mile (or 1.5 minutes). Jog ½ mile (or 5 minutes) |
5 minute warmup walk. Jog ¼ mile (or 3 minutes). Walk 1/8 mile (or 1.5 minutes). Jog ½ mile (or 5 minutes) |
| 6 |
5 minute warmup walk. Jog ½ mile (or 5 minutes). Walk ¼ mile (or 3 minutes). Jog ½ mile (or 5 minutes). Walk ¼ mile (or 3 minutes). Jog ½ mile (or 5 minutes) |
5 minute warmup walk. Jog 1 mile (or 10 minutes). Walk ¼ mile (or 3 minutes). Jog 1 mile (or 10 minutes) |
5 minute warmup walk. Jog 2.25 miles (Or 22 minutes) (No walking if possible). |
| 7 |
5 minute warmup walk. Jog 2.5 miles (or 25 minutes). |
5 minute warmup walk. Jog 2.5 miles (or 25 minutes). |
5 minute warmup walk. Jog 2.5 miles (or 25 minutes). |
| 8 |
5 minute warmup walk. Jog 2.75 miles (or 28 minutes). |
5 minute warmup walk. Jog 2.75 miles (or 28 minutes). |
5 minute warmup walk. Jog 2.75 miles (or 28 minutes). |
| 9 |
5 minute warmup walk. Jog 3 miles (or 30 minutes). |
5 minute warmup walk. Jog 3 miles (or 30 minutes). |
5 minute warmup walk. Jog 3 miles (or 30 minutes). |
