Week 1

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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.

Next: Week 2  |  Back: Tracking and Mapping