Week 1
Day 1
Day 2
Weekend
run 2 minutes / walk 2 minutes (2X)
run 2 minutes / walk 2 minutes (2X or 3X)
run 4 minutes / walk 3 minutes (1 – 2X)
4 min/ running
4-6 min/ running
4-8 min/ running
run 3 minutes / walk 3 minutes (2X)
run 3 minutes / walk 2 minutes (2X)
run 4-5 minutes / walk 3 minutes (1-2X)
6 min/ running
6 min/ running
4-10 min/ running
run 4 minutes / walk 2 minutes (2X)
run 4 minutes / walk 2 minutes (2X)
run 5 minutes / walk 3 minutes (2X)
8 min/ running
8 min/ running
10 min/ running
run 5 minutes / walk 3 minutes / run 5 minutes
run 5 minutes / walk 2 minutes / run 5 minutes
run 8 minutes / walk 3 minutes / run 7 minutes
10 min/ running
10 min/ running
15 min/ running
run 5 minutes / walk 3 minutes (2X)
run 6 minutes / walk 4 minutes (2X)
run 8 minutes / walk 5 minutes / run 8 min
10 min/ running
12 min/ running
16 min running
run 6 minutes / walk 3 minutes (2X)
run 7 minutes / walk 2 minutes (2X)
run 8 minutes faster / walk 5 minutes (2X)
12 min/ running
14min/ running
16 min/ running
run 7 minutes / walk 1 minute (2X)
run 7 minutes/ walk 2 minutes (2X)
run 8 minutes faster / walk 4 minutes (2X)
14 min/ running
14 min/ running
16 min/ running
run 6 minutes/ walk 2 minutes (3X)
run 5 minutes / walk 1 minute (3X)
run 8 minutes – RELAX!!!
18 min/ running
15 min/ running
8 min/ running
Week 2
Day 1
Day 2
Weekend
Week 3
Day 1
Day 2
Weekend
Week 4
Day 1
Day 2
Weekend
Week 5
Day 1
Day 2
Weekend
Week 6
Day 1
Day 2
Weekend
Week 7
Day 1
Day 2
Weekend
Week 8
Day 1
Day 2
Weekend
Be sure to walk 5 minutes and then stretch before each training session
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