1. Week Workout 1 Workout 2 Workout 3
1 5 minutes warm-up walk. 5 minutes warm-up walk. 5 minutes warm-up walk.
60 seconds of joggling 60 seconds of joggling 60 seconds of joggling
90 seconds of walking 90 seconds of walking 90 seconds of walking
For a total of 20 minutes For a total of 20 minutes For a total of 20 minutes
2 5 minutes warm-up walk. 5 minutes warm-up walk. 5 minutes warm-up walk.
90 seconds of joggling 90 seconds of joggling 90 seconds of joggling
2 minutes of walking 2 minutes of walking 2 minutes of walking
For a total of 20 minutes For a total of 20 minutes For a total of 20 minutes
3 5 minutes warm-up walk. 5 minutes warm-up walk. 5 minutes warm-up walk.
2 repetitions of: 2 repetitions of: 2 repetitions of:
Jog 90 seconds Jog 90 seconds Jog 90 seconds
Walk 90 seconds Walk 90 seconds Walk 90 seconds
Jog 3 minutes Jog 3 minutes Jog 3 minutes
Walk 3 minutes Walk 3 minutes Walk 3 minutes
4 5 minutes warm-up walk. 5 minutes warm-up walk. 5 minutes warm-up walk.
Jog ¼ mile (3 min.) Jog ¼ mile (3 min.) Jog ¼ mile (3 min.)
Walk 1/8 mile (90 seconds) Walk 1/8 mile (90 seconds) Walk 1/8 mile (90 seconds)
Jog ½ mile (5 min.) Jog ½ mile (5 min.) Jog ½ mile (5 min.)
Walk ¼ mile (2 ½ min.) Walk ¼ mile (2 ½ min.) Walk ¼ mile (2 ½ min.)
Jog ¼ mile (3 min.) Jog ¼ mile (3 min.) Jog ¼ mile (3 min.)
Walk 1/8 mile (90 sec.) Walk 1/8 mile (90 sec.) Walk 1/8 mile (90 sec.)
Jog ½ mile (5 min.) Jog ½ mile (5 min.) Jog ½ mile (5 min.)
5 5 minutes warm-up walk. 5 minutes warm-up walk. 5 minutes warm-up walk
Jog ½ mile (5 min.) Jog ¾ mile (8 min.) Jog 2 miles (20 minutes)
Walk ¼ mile (3 min.) Walk ½ mile (5 min.) with no walking
Jog ½ mile (5 min.) Jog ¾ mile (8 min.)
Walk ¼ mile (3 min.)
Jog ½ mile (5 min.)
6 5 minutes warm-up walk 5 minutes warm-up walk 5 minutes warm-up walk
Jog ½ mile (5 min) Jog 1 mile (10 min) Jog 2 ¼ mile (22 min)
Walk ¼ mile (3 min) Walk ¼ mile (3 min) with no walking
Jog ¾ mile (8 min) Jog 1 mile (10 min)
Walk ¼ mile (3 min)
Jog ½ mile (5 min)
7 5 minute warm-up walk 5 minute warm-up walk 5 minute warm-up walk
Jog 2.5 miles (25 min) Jog 2.5 miles (25 min) Jog 2.5 miles (25 min)
8 5 minute warm-up walk 5 minute warm-up walk 5 minute warm-up walk
Jog 2.75 miles (28 min) Jog 2.75 miles (28 min) Jog 2.75 miles (28 min)
9 5 minute warm-up 5 minute warm-up 5 minute warm-up
Jog 3 mile (30 min) Jog 3 mile (30 min) Jog 3 mile (30 min)