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Monday
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Wednesday
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Friday/Saturday
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| Week |
Workout 1
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Workout 2
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Workout 3
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| 1 |
Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
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Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
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Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
| 2 |
Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
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Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
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Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. |
| 3 |
Brisk five-minute warm-up walk, then do two repetitions of the following:
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Jog 200 yards (or 90 seconds)
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Walk 200 yards (or 90 seconds)
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Jog 400 yards (or 3 minutes)
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Walk 400 yards (or three minutes)
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Brisk five-minute warm-up walk, then do two repetitions of the following:
-
Jog 200 yards (or 90 seconds)
-
Walk 200 yards (or 90 seconds)
-
Jog 400 yards (or 3 minutes)
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Walk 400 yards (or three minutes)
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Brisk five-minute warm-up walk, then do two repetitions of the following:
-
Jog 200 yards (or 90 seconds)
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Walk 200 yards (or 90 seconds)
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Jog 400 yards (or 3 minutes)
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Walk 400 yards (or three minutes)
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| 4 |
Brisk five-minute warm-up walk, then:
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Jog 1/4 mile (or 3 minutes)
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Walk 1/8 mile (or 90 seconds)
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Jog 1/2 mile (or 5 minutes)
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Walk 1/4 mile (or 2-1/2 minutes)
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Jog 1/4 mile (or 3 minutes)
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Walk 1/8 mile (or 90 seconds)
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Jog 1/2 mile (or 5 minutes)
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Brisk five-minute warm-up walk, then:
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 2-1/2 minutes)
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
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Brisk five-minute warm-up walk, then:
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Jog 1/4 mile (or 3 minutes)
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Walk 1/8 mile (or 90 seconds)
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Jog 1/2 mile (or 5 minutes)
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Walk 1/4 mile (or 2-1/2 minutes)
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Jog 1/4 mile (or 3 minutes)
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Walk 1/8 mile (or 90 seconds)
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Jog 1/2 mile (or 5 minutes)
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| 5 |
Brisk five-minute warm-up walk, then:
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Jog 1/2 mile (or 5 minutes)
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Walk 1/4 mile (or 3 minutes)
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Jog 1/2 mile (or 5 minutes)
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Walk 1/4 mile (or 3 minutes)
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Jog 1/2 mile (or 5 minutes)
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Brisk five-minute warm-up walk, then:
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Jog 3/4 mile (or 8 minutes)
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Walk 1/2 mile (or 5 minutes)
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Jog 3/4 mile (or 8 minutes)
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Brisk five-minute warm-up walk, then jog two miles (or 20 minutes) with no walking. |
| 6 |
Brisk five-minute warm-up walk, then:
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Jog 1/2 mile (or 5 minutes)
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Walk 1/4 mile (or 3 minutes)
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Jog 3/4 mile (or 8 minutes)
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Walk 1/4 mile (or 3 minutes)
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Jog 1/2 mile (or 5 minutes)
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Brisk five-minute warm-up walk, then:
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Jog 1 mile (or 10 minutes)
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Walk 1/4 mile (or 3 minutes)
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Jog 1 mile (or 10 minutes)
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Brisk five-minute warm-up walk, then jog 2-1/4 miles (or 25 minutes) with no walking. |
| 7 |
Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes).
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Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes).
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Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes). |
| 8 |
Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).
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Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).
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Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).
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| 9 |
Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes). |
Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes). |
The final workout! Congratulations! Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).
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