week one

• 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

week two

• brisk five-minute warm-up walk; then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes
• brisk five-minute warm-up walk; then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes
• brisk five-minute warm-up walk; then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes

week three

• 1.6 mi: 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)
• 1.6 mi: 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)
• 1.7 mi: 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)

week four

• 2.2 mi: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)
• 2 mi - 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)
• 2 mi - 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)

week five

• 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)
• 2 mi - 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)
• 2 mi - brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking

week six

• 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)
• 2.1 mi - 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)
• 2 mi - brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking

week seven

• 2.2 mi - brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes)
• 2.2 mi - brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes)
• 2.2 mi - brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes)

week eight

• 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)

week nine

• brisk five-minute warmup walk, then jog 3 miles (or 30 minutes)
• brisk five-minute warmup walk, then jog 3 miles (or 30 minutes)
• brisk five-minute warmup walk, then jog 3 miles (or 30 minutes)

week ten

• brisk five-minute warmup walk, then:
  • jog for 15 minutes
  • walk for 1 minutes
• brisk five-minute warmup walk, then:
  • jog for 15 minutes
  • walk for 1 minutes
• brisk five-minute warmup walk, then:
  • jog for 15 minutes
  • walk for 1 minutes

week eleven

• brisk five-minute warmup walk, then:
  • jog for 17 minutes
  • walk for 1 minute
• brisk five-minute warmup walk, then:
  • jog for 17 minutes
  • walk for 1 minute
• brisk five-minute warmup walk, then:
  • jog for 17 minutes
  • walk for 1 minute

week twelve

• brisk five-minute warmup walk, then:
  • jog for 18 minutes
  • walk for one minute
• brisk five-minute warmup walk, then:
  • jog for 18 minutes
  • walk for one minute
• brisk five-minute warmup walk, then:
  • jog for 18 minutes
  • walk for one minute

week thirteen

• brisk five-minute warmup walk, then:
  • jog for 22 minutes
  • walk for 1 minute
• brisk five-minute warmup walk, then:
  • jog for 25 minutes
  • walk for 1 minute
• brisk five-minute warmup walk, then:
  • jog for 30 minutes
  • walk for 1 minute

week fourteen

• brisk five-minute warmup walk, then:
  • jog for 60 minutes
• brisk five-minute warmup walk, then:
  • jog for 60 minutes
• brisk five-minute warmup walk, then:
  • jog for 60 minutes