Off the couch. On with the shoes. Here we go.
Week 1 Day 1 (W1D1)
Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Cool down walk. Stretch.
W1D2
Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Cool down walk. Stretch.
W1D3
Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Cool down walk. Stretch.