Week 1
10 min walk/jog e.g 30sec jog / 30 sec walk (repeat)
Week 2
12 min walk/jog e.g 1min jog/ 1min walk (repeat)
Week 3
14 min walk/jog e.g 2min jog/ 2min walk (repeat)
Week 4
15 min walk/jog e.g 3 min jog/ 2 min walk (repeat)
Week 5
18 min walk/jog e.g 4 min jog/ 3 min walk (repeat)
Week 6
18 min walk/jog – aim for 5 min jog continuous then walk/jog the remaining time.
Week 7
20 min walk/jog – aim for 6 min jog continuous then walk/jog the remaining time.
Week 8
20 min walk/jog – aim for 7 min jog continuous then walk/jog the remaining time.
Week 9
20 min walk/jog – aim for 8 min jog continuous then walk/jog the remaining time.
Week 10
22 min walk/jog – aim for 10 min jog continuous then walk/jog the remaining time.
Week 11
24 min walk/jog – aim for 12 min jog continuous then walk/jog the remaining time.
Week 12
26 min walk/jog – aim for 14 min jog continuous then walk/jog the remaining time.
Week 13
28 min walk/jog – aim for 16 min jog continuous then walk/jog the remaining time.
Week 14
30 min walk/jog – aim for 18 min jog continuous then walk/jog the remaining time.
Week 15
35 min walk/jog – aim for 20 min jog continuous then walk/jog the remaining time.
Week 16
35 min walk/jog – aim for 23 min jog continuous then walk/jog the remaining time.
Week 17
37 min walk/jog – aim for 26 min jog continuous then walk/jog the remaining time.
Week 18
39 min walk/jog – aim for 29 min jog continuous then walk/jog the remaining time.
Week 19
40 min walk/jog – aim for 30 min jog continuous then walk/jog the remaining time.
Week 20
26 min walk/jog – aim for 14 min jog continuous then walk/jog the remaining time.
Week 21
45 min walk/jog – aim for 35 min jog continuous then walk/jog the remaining time.
