Week 1-5

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.

Start each workout with a warm up to loosen out and increase the body's core temperature.

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