week 1

day 1

• 5 min walk
• 2 min jog
• 5 min walk

day 2

relax

day 3

• 5 min walk
• 2 min jog
• 5 min walk

day 4

relax

day 5

• 5 min walk
• 3 min jog
• 5 min walk

day 6

relax

day 7

relax

week 2

day 1

• 5 min walk
• 3 min jog
• 5 min walk

day 2

relax

day 3

• 5 min walk
• 4 min jog
• 5 min walk

day 4

relax

day 5

• 5 min walk
• 5 min jog
• 5 min walk

day 6

relax

day 7

relax

week 3

day 1

• 5 min walk
• 6 min jog
• 5 min walk

day 2

relax

day 3

• 4 min walk
• 5 min jog
• 4 min walk

day 4

relax

day 5

• 5 min walk
• 7 min jog
• 5 min walk

day 6

relax

day 7

relax

week 4

day 1

• 5 min walk
• 7 min jog
• 5 min walk

day 2

ṙelax

day 3

• 5 min walk
• 8 min jog
• 5 min walk

day 4

relax

day 5

• 5 min walk
• 9 min jog
• 5 min walk

day 6

relax

day 7

relax

week 5

day 1

• 5 min walk
• 9 min jog
• 5 min walk

day 2

relax

day 3

• 6 min jog
• 5 min walk
• 6 min jog
• 5 min walk

day 4

relax

day 5

• 5 min walk
• 10 min jog
• 5 min walk

day 6

relax

day 7

• 5 min walk
• 11 min jog
• 5 min walk

week 6

day 1

• 5 min walk
• 12 min jog
• 5 min walk

day 2

relax

day 3

• 13 min jog
• 5 min walk

day 4

relax

day 5

• 15 min jog
• 5 min walk

day 6

relax

day 7

relax

week 7

day 1

• 15 min jog
• 5 min walk

day 2

relax

day 3

• 8 min jog
• 5 min walk
• 8 min jog
• 5 min walk

day 4

relax

day 5

• 16 min jog
• 5 min walk

day 6

relax

day 7

• 17 min jog
• 5 min walk

week 8

day 1

• 17 min jog
• 5 min walk

day 2

relax

day 3

• 18 min jog
• 5 min walk

day 4

relax

day 5

• 20 min jog
• 5 min walk

day 6

relax

day 7

relax

week 9

day 1

• 20 min jog

day 2

relax

day 3

• 12 min jog
• 5 min walk
• 12 min jog

day 4

relax

day 5

• 24 min jog

day 6

relax

day 7

• 25 min jog

week 10

30 minutees of running every other day from now on