|
1
|
Brisk 5 minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
|
Brisk 5 minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
|
Brisk 5 minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
|
|
2
|
Brisk 5 minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
|
Brisk 5 minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
|
Brisk 5 minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
|
|
3
|
Brisk 5 minute warmup walk, then do two repetitions of the following:
- Jog 200 yards (or 90 seconds)
- Walk 200 yards (or 90 seconds)
- Jog 400 yards (or 3 minutes)
- Walk 400 yards (or 3 minutes)
|
Brisk 5 minute warmup walk, then do two repetitions of the following:
- Jog 200 yards (or 90 seconds)
- Walk 200 yards (or 90 seconds)
- Jog 400 yards (or 3 minutes)
- Walk 400 yards (or 3 minutes)
|
Brisk 5 minute warmup walk, then do two repetitions of the following:
- Jog 200 yards (or 90 seconds)
- Walk 200 yards (or 90 seconds)
- Jog 400 yards (or 3 minutes)
- Walk 400 yards (or 3 minutes)
|
|
4
|
Brisk 5 minute warmup walk, then:
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 2-1/2 minutes)
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
|
Brisk 5 minute warmup walk, then:
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 2-1/2 minutes)
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
|
Brisk 5 minute warmup walk, then:
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 2-1/2 minutes)
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
|
|
5
|
Brisk 5 minute warmup walk, then:
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1/2 mile (or 5 minutes)
|
Brisk 5 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 5 minute warmup walk, then jog two miles (or 20 minutes) with no walking.
|
|
6
|
Brisk 5 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 5 minute warmup walk, then:
- Jog 1 mile (or 10 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1 mile (or 10 minutes)
|
Brisk 5 minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
|
|
7
|
Brisk 5 minute warmup walk, then jog 2.5 miles (or 25 minutes).
|
Brisk 5 minute warmup walk, then jog 2.5 miles (or 25 minutes).
|
Brisk 5 minute warmup walk, then jog 2.5 miles (or 25 minutes).
|
|
8
|
Brisk 5 minute warmup walk, then jog 2.75 miles (or 28 minutes).
|
Brisk 5 minute warmup walk, then jog 2.75 miles (or 28 minutes).
|
Brisk 5 minute warmup walk, then jog 2.75 miles (or 28 minutes).
|
|
9
|
Brisk 5 minute warmup walk, then jog 3 miles (or 30 minutes).
|
Brisk 5 minute warmup walk, then jog 3 miles (or 30 minutes).
|
The final workout! Congratulations! Brisk 5 minute warmup walk, then jog 3 miles (or 30 minutes).
|
