Week
1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3 Brisk five-minute warmup walk, then do TWO repetitions of the following:
❶ Jog 200 yards (or 1.5 minutes)
❷ Walk 200 yards (or 1.5 minutes)
❸ Jog 400 yards (or 3.0 minutes)
❹ Walk 400 yards (or 3.0 minutes)
4 Brisk five-minute warmup walk, then:
❶ Jog 1/4 mile (or 3 minutes)
❷ Walk 1/8 mile (or 90 seconds)
❸ Jog 1/2 mile (or 5 minutes)
❹ Walk 1/4 mile (or 2-1/2 minutes)
❺ Jog 1/4 mile (or 3 minutes)
❻ Walk 1/8 mile (or 90 seconds)
❼ Jog 1/2 mile (or 5 minutes)
5 Brisk five-minute warmup walk, then:
❶ Jog 1/2 mile (or 5 minutes)
❷ Walk 1/4 mile (or 3 minutes)
❸ Jog 1/2 mile (or 5 minutes)
❹ Walk 1/4 mile (or 3 minutes)
❺ Jog 1/2 mile (or 5 minutes) 		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)
 Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6 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)
 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)
 Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).