| Week | Workout 1 | Workout 2 | Workout 3 |
| 0 | Each day starts with: Brisk five-minute warmup walk. | ||
| 1 | Alternate 60 sec of jogging and 90 sec of walking for a total of 20 min. | ||
| 2 | Alternate 90 sec of jogging and 2 min of walking for a total of 20 min. | ||
| 3 | Do 2 repetitions of the following: • Jog 200 yards (or 90 sec) • Walk 200 yards (or 90 sec) • Jog 400 yards (or 3 min) • Walk 400 yards (or three min) |
Do 2 repetitions of the following: • Jog 200 yards (or 90 sec) • Walk 200 yards (or 90 sec) • Jog 400 yards (or 3 min) • Walk 400 yards (or three min) |
Do 2 repetitions of the following: • Jog 200 yards (or 90 sec) • Walk 200 yards (or 90 sec) • Jog 400 yards (or 3 min) • Walk 400 yards (or three min) |
| 4 |
• Jog 1/4 mile (or 3 min) • Walk 1/8 mile (or 90 sec) • Jog 1/2 mile (or 5 min) • Walk 1/4 mile (or 2.5 min) • Jog 1/4 mile (or 3 min) • Walk 1/8 mile (or 90 sec) • Jog 1/2 mile (or 5 min) |
• Jog 1/4 mile (or 3 min) • Walk 1/8 mile (or 90 sec) • Jog 1/2 mile (or 5 min) • Walk 1/4 mile (or 2.5 min) • Jog 1/4 mile (or 3 min) • Walk 1/8 mile (or 90 sec) • Jog 1/2 mile (or 5 min) |
• Jog 1/4 mile (or 3 min) • Walk 1/8 mile (or 90 sec) • Jog 1/2 mile (or 5 min) • Walk 1/4 mile (or 2.5 min) • Jog 1/4 mile (or 3 min) • Walk 1/8 mile (or 90 sec) • Jog 1/2 mile (or 5 min) |
| 5 |
• Jog 1/2 mile (or 5 min) • Walk 1/4 mile (or 3 min) • Jog 1/2 mile (or 5 min) • Walk 1/4 mile (or 3 min) • Jog 1/2 mile (or 5 min) |
• Jog 3/4 mile (or 8 min) • Walk 1/2 mile (or 5 min) • Jog 3/4 mile (or 8 min) |
Jog 2 miles (or 20 min) with no walking. |
| 6 |
• Jog 1/2 mile (or 5 min) • Walk 1/4 mile (or 3 min) • Jog 3/4 mile (or 8 min) • Walk 1/4 mile (or 3 min) • Jog 1/2 mile (or 5 min) |
• Jog 1 mile (or 10 min) • Walk 1/4 mile (or 3 min) • Jog 1 mile (or 10 min) |
Jog 2.25 miles (or 25 min) with no walking. |
| 7 | Jog 2.5 miles (or 25 min). | ||
| 8 | Jog 2.75 miles (or 28 min). | ||
| 9 | Jog 3 miles (or 30 min). | ||