| 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 yards (or 90 seconds)
- Walk
200 yards (or 90 seconds)
- Jog
400 yards (or 3 minutes)
- Walk
400 yards (or three minutes)
| |
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 three minutes)
| |
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 three minutes)
| |
| 4 | Brisk
five-minute warmup 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)
| |
Brisk
five-minute warmup 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)
| |
Brisk
five-minute warmup 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)
| |
| 5 | Brisk
five-minute warmup walk, then: - Jog
1/2 mile (or 5 minutes)
- Walk
1/4 mile (or 3 minutes)
- Jog
1/2 mile (or 5 minutes)
- Walk
1/4 mile (or 3 minutes)
- Jog
1/2 mile (or 5 minutes)
| |
Brisk
five-minute warmup walk, then: - Jog
3/4 mile (or 8 minutes)
- Walk
1/2 mile (or 5 minutes)
- Jog
3/4 mile (or 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
1/2 mile (or 5 minutes)
- Walk
1/4 mile (or 3 minutes)
- Jog
3/4 mile (or 8 minutes)
- Walk
1/4 mile (or 3 minutes)
- Jog
1/2 mile (or 5 minutes)
| Brisk
five-minute warmup walk, then: - Jog
1 mile (or 10 minutes)
- Walk
1/4 mile (or 3 minutes)
- Jog
1 mile (or 10 minutes)
| Brisk
five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking. |
| 7 | Brisk
five-minute warmup walk, then jog 2.5 miles (or 25 minutes). | Brisk
five-minute warmup walk, then jog 2.5 miles (or 25 minutes). | Brisk
five-minute warmup walk, then jog 2.5 miles (or 25 minutes). |
| 8 | Brisk
five-minute warmup walk, then jog 2.75 miles (or 28 minutes). | Brisk
five-minute warmup walk, then jog 2.75 miles (or 28 minutes). | Brisk
five-minute warmup walk, then jog 2.75 miles (or 28 minutes). |
| 9 | Brisk
five-minute warmup walk, then jog 3 miles (or 30 minutes). | Brisk
five-minute warmup walk, then jog 3 miles (or 30 minutes). | The
final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles
(or 30 minutes). |