WEEK ONE - 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 warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
WEEK THREE - Brisk five-minute warmup walk, then do two repetitions of the following:
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Jog 200 yards (or 90 seconds)
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Walk 200 yards (or 90 seconds)
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Jog 400 yards (or 3 minutes)
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Walk 400 yards (or three minutes)
WEEK FOUR - Brisk five-minute warmup walk, then:
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Jog 1/4 mile (or 3 minutes)
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Walk 1/8 mile (or 90 seconds)
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Jog 1/2 mile (or 5 minutes)
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Walk 1/4 mile (or 2-1/2 minutes)
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Jog 1/4 mile (or 3 minutes)
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Walk 1/8 mile (or 90 seconds)
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Jog 1/2 mile (or 5 minutes)
WEEK FIVE - Brisk five-minute warmup walk, then:
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Jog 1/2 mile (or 5 minutes)
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Walk 1/4 mile (or 3 minutes)
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Jog 3/4 mile (or 8 minutes)
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Walk 1/4 mile (or 3 minutes)
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Jog 1/2 mile (or 5 minutes)
WEEK SIX - Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
WEEK SEVEN - 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).
WEEK NINE - Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).