Workout Schedule
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 2 repetitions Jog 90 seconds Walk 90 seconds Jog 3 minutes Walk 3minutes
Brisk five-minute warmup walk, then do 2 repetitions Jog 90 seconds Walk 90 seconds Jog 3 minutes Walk 3minutes
Brisk five-minute warmup walk, then do 2 repetitions Jog 90 seconds Walk 90 seconds Jog 3 minutes Walk 3minutes
4
Brisk five-minute warmup walk, then: Jog 3 minutes, Walk 90 seconds, Jog 5 minutes, Walk 2-1/2 minutes, Jog 3 minutes, Walk 90 seconds, Jog 5 minutes
Brisk five-minute warmup walk, then: Jog 3 minutes, Walk 90 seconds, Jog 5 minutes, Walk 2-1/2 minutes, Jog 3 minutes, Walk 90 seconds, Jog 5 minutes
Brisk five-minute warmup walk, then: Jog 3 minutes, Walk 90 seconds, Jog 5 minutes, Walk 2-1/2 minutes, Jog 3 minutes, Walk 90 seconds, Jog 5 minutes
5
Brisk five-minute warmup walk, then: Jog 5 minutes, Walk 3 minutes, Jog 5 minutes, Walk 3 minutes, Jog 5 minutes
Brisk five-minute warmup walk, then: Jog 8 minutes, Walk 5 minutes, Jog 8 minutes
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6
Brisk five-minute warmup walk, then: Jog 5 minutes, Walk 3 minutes, Jog 8 minute,s Walk 3 minutes, Jog 5 minutes
Brisk five-minute warmup walk, then: Jog 10 minutes, Walk 3 minutes, Jog 10 minutes
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
7
Brisk five-minute warmup walk, jog 25 minutes
Brisk five-minute warmup walk, jog 25 minutes
Brisk five-minute warmup walk, jog 25 minutes
8
Brisk five-minute warmup walk, then jog 28 minutes
Brisk five-minute warmup walk, then jog 28 minutes
Brisk five-minute warmup walk, then jog 28 minutes
9
Brisk five-minute warmup walk, then jog 30 minutes
Brisk five-minute warmup walk, then jog 30 minutes
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).