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:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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4 |
Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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5 |
Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then jog 3.2km (or 20 minutes) with no walking. |
6 |
Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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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 |
Brisk five-minute warmup walk, then jog 4.5km |
Brisk five-minute warmup walk, then jog 4.5km |
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). |