[week.day]
[1.1]
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging
and 90 seconds of walking for a total of 20 minutes.
[1.2]
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging
and 90 seconds of walking for a total of 20 minutes.
[1.3]
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging
and 90 seconds of walking for a total of 20 minutes.
[2.1]
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging
and two minutes of walking for a total of 20 minutes.
[2.2]
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging
and two minutes of walking for a total of 20 minutes.
[2.3]
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging
and two minutes of walking for a total of 20 minutes.
[3.1]
Brisk five-minute warmup 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)
- walk 400 yards (or 3 minutes)
[3.2]
Brisk five-minute warmup 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)
- walk 400 yards (or 3 minutes)
[3.3]
Brisk five-minute warmup 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)
- walk 400 yards (or 3 minutes)
[4.1]
Brisk five-minute warmup walk, then:
- jog 0.25 mile (or 3 minutes)
- walk 0.125 mile (or 90 seconds)
- jog 0.5 mile (or 5 minutes)
- walk 0.25 mile (or 2.5 minutes)
- jog 0.25 mile (or 3 minutes)
- walk 0.125 mile (or 90 seconds)
- jog 0.5 mile (or 5 minutes)
[4.2]
Brisk five-minute warmup walk, then:
- jog 0.25 mile (or 3 minutes)
- walk 0.125 mile (or 90 seconds)
- jog 0.5 mile (or 5 minutes)
- walk 0.25 mile (or 2.5 minutes)
- jog 0.25 mile (or 3 minutes)
- walk 0.125 mile (or 90 seconds)
- jog 0.5 mile (or 5 minutes)
[4.3]
Brisk five-minute warmup walk, then:
- jog 0.25 mile (or 3 minutes)
- walk 0.125 mile (or 90 seconds)
- jog 0.5 mile (or 5 minutes)
- walk 0.25 mile (or 2.5 minutes)
- jog 0.25 mile (or 3 minutes)
- walk 0.125 mile (or 90 seconds)
- jog 0.5 mile (or 5 minutes)
[5.1]
Brisk five-minute warmup walk, then:
- jog 0.5 mile (or 5 minutes)
- walk 0.25 mile (or 3 minutes)
- jog 0.5 mile (or 5 minutes)
- walk 0.25 mile (or 3 minutes)
- jog 0.5 mile (or 5 minutes)
[5.2]
Brisk five-minute warmup walk, then:
- jog 0.75 mile (or 8 minutes)
- walk 0.5 mile (or 5 minutes)
- jog 0.75 mile (or 8 minutes)
[5.3]
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with
no walking.
[6.1]
Brisk five-minute warmup walk, then:
- jog 0.5 mile (or 5 minutes)
- walk 0.25 mile (or 3 minutes)
- jog 0.75 mile (or 8 minutes)
- walk 0.25 mile (or 3 minutes)
- jog 0.5 mile (or 5 minutes)
[6.2]
Brisk five-minute warmup walk, then:
- jog 1 mile (or 10 minutes)
- walk 0.25 mile (or 3 minutes)
- jog 1 mile (or 10 minutes)
[6.3]
Brisk five-minute warmup walk, then jog 2.25 miles (or 25 minutes)
with no walking.
[7.1]
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
[7.2]
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
[7.3]
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
[8.1]
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
[8.2]
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
[8.3]
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
[9.1]
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
[9.2]
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
[9.3]
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
