Training

Week 1

Carry out the following exercise 3 times a week.

Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Week 2

Carry out the following exercise 3 times a week.

Brisk five-minute warm-up walk, then do two repetitions of the following:

• Jog 90 seconds
• Walk 90 seconds
• Jog 3 minutes
• Walk 3 minutes

Week 3

Carry out the following exercise 3 times a week.

Brisk five-minute warm-up walk, then:

• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes
• Walk 2 minutes
• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes

Week 4

Brisk five-minute warm-up walk, then:

• Jog 5 minutes
• Walk 3 minutes
• Jog 5 minutes
• Walk 3 minutes
• Jog 5 minutes

Brisk five-minute warm-up walk, then:

• Jog 8 minutes
• Walk 5 minutes
• Jog 8 minutes

Brisk five-minute warm-up walk, then:

• Jog two miles 20 minutes with no walking.

Week 5

Brisk five-minute warm-up walk, then:

• Jog 5 minutes
• Walk 3 minutes
• Jog 8 minutes
• Walk 3 minutes
• Jog 5 minutes

Brisk five-minute warm-up walk, then:

• Jog 10 minutes
• Walk 3 minutes
• Jog 10 minutes

Brisk five-minute warm-up walk, then:

• Jog two miles 20 minutes with no walking.

Week 6

Brisk five-minute warm-up walk, then:

• Jog 5 minutes
• Walk 3 minutes
• Jog 8 minutes
• Walk 3 minutes
• Jog 5 minutes

Brisk five-minute warm-up walk, then:

• Jog 10 minutes
• Walk 3 minutes
• Jog 10 minutes

Brisk five-minute warm-up walk, then:

• Jog 25 minutes with no walking.

Week 7

Carry out the following excercise 3 times a week.

Brisk five-minute warm-up walk, then:

• Jog 25 minutes

Week 8

Carry out the following excercise 3 times a week.

Brisk five-minute warm-up walk, then:

• Jog 28 minutes

Week 9

Carry out the following excercise 3 times a week.

Brisk five-minute warm-up walk, then:

• Jog 30 minutes