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Week |
Workout 1 |
Workout 2 |
Workout 3 |
| 1 |
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
| 2 |
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. |
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. |
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. |
| 3 |
Brisk five-minute warmup walk, then do two repetitions of the following:
- Jog 200 metres
(or 90 seconds)
- Walk 200 metres
(or 90 seconds)
- Jog 400 metres
(or 3 minutes)
- Walk 400 metres
(or three minutes)
|
Brisk five-minute warmup walk, then do two repetitions of the following:
- Jog 200 metres
(or 90 seconds)
- Walk 200 metres
(or 90 seconds)
- Jog 400 metres
(or 3 minutes)
- Walk 400 metres
(or three minutes)
|
Brisk five-minute warmup walk, then do two repetitions of the following:
- Jog 200 metres
(or 90 seconds)
- Walk 200 metres
(or 90 seconds)
- Jog 400 metres
(or 3 minutes)
- Walk 400 metres
(or three minutes)
|
| 4 |
Brisk five-minute warmup walk, then:
- Jog 400m
(or 3 minutes)
- Walk 200m
(or 90 seconds)
- Jog 800m
(or 5 minutes)
- Walk 400m
(or 2-1/2 minutes)
- Jog 400m
(or 3 minutes)
- Walk 200m
(or 90 seconds)
- Jog 800m
(or 5 minutes)
|
Brisk five-minute warmup walk, then:
- Jog 400m
(or 3 minutes)
- Walk 200m
(or 90 seconds)
- Jog 800m
(or 5 minutes)
- Walk 400m
(or 2-1/2 minutes)
- Jog 400m
(or 3 minutes)
- Walk 200m
(or 90 seconds)
- Jog 800m
(or 5 minutes)
|
Brisk five-minute warmup walk, then:
- Jog 400m
(or 3 minutes)
- Walk 200m
(or 90 seconds)
- Jog 800m
(or 5 minutes)
- Walk 400m
(or 2-1/2 minutes)
- Jog 400m
(or 3 minutes)
- Walk 200m
(or 90 seconds)
- Jog 800m
(or 5 minutes)
|
| 5 |
Brisk five-minute warmup walk, then:
- Jog 800m
(or 5 minutes)
- Walk 400m
(or 3 minutes)
- Jog 800m
(or 5 minutes)
- Walk 400m
(or 3 minutes)
- Jog 800m
(or 5 minutes)
|
Brisk five-minute warmup walk, then:
- Jog 1.2km
(or 8 minutes)
- Walk 800m
(or 5 minutes)
- Jog 1.2km
(or 8 minutes)
|
Brisk five-minute warmup walk, then jog 3.2km (or 20 minutes) with no walking. |
| 6 |
Brisk five-minute warmup walk, then:
- Jog 800m
(or 5 minutes)
- Walk 400m
(or 3 minutes)
- Jog 1.2km
(or 8 minutes)
- Walk 400m
(or 3 minutes)
- Jog 800m
(or 5 minutes)
|
Brisk five-minute warmup walk, then:
- Jog 1.6km
(or 10 minutes)
- Walk 400m or 3 minutes)
- Jog 1.6km
(or 10 minutes)
|
Brisk five-minute warmup walk, then jog 3.6km (or 25 minutes) with no walking. |
| 7 |
Brisk five-minute warmup walk, then jog 4km (or 25 minutes). |
Brisk five-minute warmup walk, then jog 4km (or 25 minutes). |
Brisk five-minute warmup walk, then jog 4km (or 25 minutes). |
| 8 |
Brisk five-minute warmup walk, then jog 4.5km
(or 28 minutes). |
Brisk five-minute warmup walk, then jog 4.5km
(or 28 minutes). |
Brisk five-minute warmup walk, then jog 4.5km
(or 28 minutes). |
| 9 |
Brisk five-minute warmup walk, then jog 5km (or 30 minutes). |
Brisk five-minute warmup walk, then jog 5km (or 30 minutes). |
The final workout! Congratulations! Brisk five-minute warmup walk, then jog 5km (or 30 minutes). |
