Week 
Workout 1 
Workout 2 
Workout 3 
1 
8 repetitions of:
 Jog for 1 minute
 Walk for 1:30 minutes

8 repetitions of:
 Jog for 1 minute
 Walk for 1:30 minutes

8 repetitions of:
 Jog for 1 minute
 Walk for 1:30 minutes

2 
6 repetitions of:
 Jog for 1:30 minutes
 Walk for 2 minutes

6 repetitions of:
 Jog for 1:30 minutes
 Walk for 2 minutes

6 repetitions of:
 Jog for 1:30 minutes
 Walk for 2 minutes

3 
2 repetitions of:
 Jog for 1:30 minutes
 Walk for 1:30 minutes
 Jog for 3 minutes
 Walk for 3 minutes

2 repetitions of:
 Jog for 1:30 minutes
 Walk for 1:30 minutes
 Jog for 3 minutes
 Walk for 3 minutes

2 repetitions of:
 Jog for 1:30 minutes
 Walk for 1:30 minutes
 Jog for 3 minutes
 Walk for 3 minutes

4 
 Jog for 3 minutes
 Walk for 90 seconds
 Jog for 5 minutes
 Walk for 2½ minutes
 Jog for 3 minutes
 Walk for 90 seconds
 Jog for 5 minutes

 Jog for 3 minutes
 Walk for 90 seconds
 Jog for 5 minutes
 Walk for 2½ minutes
 Jog for 3 minutes
 Walk for 90 seconds
 Jog for 5 minutes

 Jog for 3 minutes
 Walk for 90 seconds
 Jog for 5 minutes
 Walk for 2½ minutes
 Jog for 3 minutes
 Walk for 90 seconds
 Jog for 5 minutes

5 
 Jog for 5 minutes
 Walk for 3 minutes
 Jog for 5 minutes
 Walk for 3 minutes
 Jog for 5 minutes

 Jog for 8 minutes
 Walk for 5 minutes
 Jog for 8 minutes


6 
 Jog for 5 minutes
 Walk for 3 minutes
 Jog for 8 minutes
 Walk for 3 minutes
 Jog for 5 minutes

 Jog for 10 minutes
 Walk for 3 minutes
 Jog for 10 minutes


7 
 Jog for 10 minutes
 Walk for 5 minutes
 Jog for 5 minutes
 Walk for 2 minutes
 Jog for 10 minutes


6 repetitions of:
 Jog for 5 minutes
 Walk for 2 minutes

8 
 Jog for 15 minutes
 Walk for 5 minutes
 Jog for 10 minutes
 Walk for 2 minutes
 Jog for 5 minutes


7 repetitions of:
 Jog for 5 minutes
 Walk for 2 minutes
