Week one
For your three runs in week one, you will begin with a brisk five-minute walk, then alternate one minute of running and one-and-a-half minutes of walking, for a total of 20 minutes.
Week two
For your three runs in week two, you will begin with a brisk five-minute walk, then alternate one-and-a-half minutes of running with two minutes of walking, for a total of 20 minutes.
Week three
For your three runs in week three, you will begin with a brisk five-minute walk, then two repetitions of one-and-a-half minutes of running, one-and-a-half minutes of walking, three minutes of running and three minutes of walking.
Week four
For your three runs in week four, you will begin with a brisk five-minute walk, then three minutes of running, one-and-a-half minutes of walking, five minutes of running, two-and-a-half minutes of walking, three minutes of running, one-and-a-half minutes of walking and five minutes of running.
Week five
There are three different runs this week:
Run one: a brisk five-minute walk, then five minutes of running, three minutes of walking, five minutes of running, three minutes of walking and five minutes of running.
Run two: a brisk five-minute walk, then eight minutes of running, five minutes of walking and eight minutes of running.
Run three: a brisk five-minute walk, then 20 minutes of running, with no walking.
Week six
There are three different runs this week:
Run one: a brisk five-minute walk, then five minutes of running, three minutes of walking, eight minutes of running, three minutes of walking and five minutes of running.
Run two: a brisk five-minute walk, then 10 minutes of running, three minutes of walking and 10 minutes of running.
Run three: a brisk five-minute walk, then 25 minutes of running with no walking.
Week seven
For your three runs in week seven, you will begin with a brisk five-minute walk, then 25 minutes of running.
Week eight
For your three runs in week eight, you will begin with a brisk five-minute walk, then 28 minutes of running.
Week nine
For your three runs in week nine, you will begin with a brisk five-minute walk, then 30 minutes of running.
For your three runs in week one, you will begin with a brisk five-minute walk, then alternate one minute of running and one-and-a-half minutes of walking, for a total of 20 minutes.
Week two
For your three runs in week two, you will begin with a brisk five-minute walk, then alternate one-and-a-half minutes of running with two minutes of walking, for a total of 20 minutes.
Week three
For your three runs in week three, you will begin with a brisk five-minute walk, then two repetitions of one-and-a-half minutes of running, one-and-a-half minutes of walking, three minutes of running and three minutes of walking.
Week four
For your three runs in week four, you will begin with a brisk five-minute walk, then three minutes of running, one-and-a-half minutes of walking, five minutes of running, two-and-a-half minutes of walking, three minutes of running, one-and-a-half minutes of walking and five minutes of running.
Week five
There are three different runs this week:
Run one: a brisk five-minute walk, then five minutes of running, three minutes of walking, five minutes of running, three minutes of walking and five minutes of running.
Run two: a brisk five-minute walk, then eight minutes of running, five minutes of walking and eight minutes of running.
Run three: a brisk five-minute walk, then 20 minutes of running, with no walking.
Week six
There are three different runs this week:
Run one: a brisk five-minute walk, then five minutes of running, three minutes of walking, eight minutes of running, three minutes of walking and five minutes of running.
Run two: a brisk five-minute walk, then 10 minutes of running, three minutes of walking and 10 minutes of running.
Run three: a brisk five-minute walk, then 25 minutes of running with no walking.
Week seven
For your three runs in week seven, you will begin with a brisk five-minute walk, then 25 minutes of running.
Week eight
For your three runs in week eight, you will begin with a brisk five-minute walk, then 28 minutes of running.
Week nine
For your three runs in week nine, you will begin with a brisk five-minute walk, then 30 minutes of running.