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).