
Week 
Workout 1 
Workout 2 
Workout 3 
1 
Brisk fiveminute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. 
Brisk fiveminute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. 
Brisk fiveminute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. 
2 
Brisk fiveminute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. 
Brisk fiveminute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. 
Brisk fiveminute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. 
3 
Brisk fiveminute warmup walk, then do two repetitions of the following:
 Jog 200 metres
(or 90 seconds)
 Walk 200 metres
(or 90 seconds)
 Jog 400 metres
(or 3 minutes)
 Walk 400 metres
(or three minutes)

Brisk fiveminute warmup walk, then do two repetitions of the following:
 Jog 200 metres
(or 90 seconds)
 Walk 200 metres
(or 90 seconds)
 Jog 400 metres
(or 3 minutes)
 Walk 400 metres
(or three minutes)

Brisk fiveminute warmup walk, then do two repetitions of the following:
 Jog 200 metres
(or 90 seconds)
 Walk 200 metres
(or 90 seconds)
 Jog 400 metres
(or 3 minutes)
 Walk 400 metres
(or three minutes)

4 
Brisk fiveminute warmup walk, then:
 Jog 400m
(or 3 minutes)
 Walk 200m
(or 90 seconds)
 Jog 800m
(or 5 minutes)
 Walk 400m
(or 21/2 minutes)
 Jog 400m
(or 3 minutes)
 Walk 200m
(or 90 seconds)
 Jog 800m
(or 5 minutes)

Brisk fiveminute warmup walk, then:
 Jog 400m
(or 3 minutes)
 Walk 200m
(or 90 seconds)
 Jog 800m
(or 5 minutes)
 Walk 400m
(or 21/2 minutes)
 Jog 400m
(or 3 minutes)
 Walk 200m
(or 90 seconds)
 Jog 800m
(or 5 minutes)

Brisk fiveminute warmup walk, then:
 Jog 400m
(or 3 minutes)
 Walk 200m
(or 90 seconds)
 Jog 800m
(or 5 minutes)
 Walk 400m
(or 21/2 minutes)
 Jog 400m
(or 3 minutes)
 Walk 200m
(or 90 seconds)
 Jog 800m
(or 5 minutes)

5 
Brisk fiveminute warmup walk, then:
 Jog 800m
(or 5 minutes)
 Walk 400m
(or 3 minutes)
 Jog 800m
(or 5 minutes)
 Walk 400m
(or 3 minutes)
 Jog 800m
(or 5 minutes)

Brisk fiveminute warmup walk, then:
 Jog 1.2km
(or 8 minutes)
 Walk 800m
(or 5 minutes)
 Jog 1.2km
(or 8 minutes)

Brisk fiveminute warmup walk, then jog 3.2km (or 20 minutes) with no walking. 
6 
Brisk fiveminute warmup walk, then:
 Jog 800m
(or 5 minutes)
 Walk 400m
(or 3 minutes)
 Jog 1.2km
(or 8 minutes)
 Walk 400m
(or 3 minutes)
 Jog 800m
(or 5 minutes)

Brisk fiveminute warmup walk, then:
 Jog 1.6km
(or 10 minutes)
 Walk 400m or 3 minutes)
 Jog 1.6km
(or 10 minutes)

Brisk fiveminute warmup walk, then jog 3.6km (or 25 minutes) with no walking. 
7 
Brisk fiveminute warmup walk, then jog 4km (or 25 minutes). 
Brisk fiveminute warmup walk, then jog 4km (or 25 minutes). 
Brisk fiveminute warmup walk, then jog 4km (or 25 minutes). 
8 
Brisk fiveminute warmup walk, then jog 4.5km
(or 28 minutes). 
Brisk fiveminute warmup walk, then jog 4.5km
(or 28 minutes). 
Brisk fiveminute warmup walk, then jog 4.5km
(or 28 minutes). 
9 
Brisk fiveminute warmup walk, then jog 5km (or 30 minutes). 
Brisk fiveminute warmup walk, then jog 5km (or 30 minutes). 
The final workout! Congratulations! Brisk fiveminute warmup walk, then jog 5km (or 30 minutes). 