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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).