Week 1
Complete 3 sessions and leave a day’s rest between each session so maybe train Mon/Wed/Fri or Tue/Thu/Sat.
Your total workout time is 30 minutes. Begin each session with a 5 minute brisk walk to warm up (this will stay the same throughout the plan).
Then alternate between a 1 minute jog/run and 1.5 minute brisk walk. Repeat this sequence for 20 minutes.
Finish with a 5 minute comfortable walk to cool down (this will stay the same throughout the plan).
Week 2
Complete 3 x 30 minute sessions. Begin with a 5 minute warm up. Then alternate between a 1.5 minute jog/run and 2.5 minute brisk walk for 20 minutes. Finish with a 5 minute cool down.
Week 3
This week is a good step up but you'll be fit for the challenge! Remember this plan is about stretching yourself a little bit further than you've previously gone.
Complete 3 x 30 minute sessions. Begin with a 5 minute warm up. Then alternate between 2.5 minute jog/run and 1.5 minute brisk walking for 20 minutes. Finish with a 5 minute cool down.
Week 4
Complete 3 x 30 minute sessions. Begin with a 5 minute warm up. Then alternate between a 3 minute jog/run and 1 minute brisk walk for 20 minutes. Finish with a 5 minute cool down.
Week 5
Complete 3 x 35 minute sessions. Begin with a 5 minute warm up. Then alternate between a 5 minute jog/run and 3 minute brisk walk, repeated 3 times. Finish with a 5 minute cool down.
By the end of this week you're half way through the plan.