[week.day]
[1.1]
Brisk five-minute warm-up walk. Then alternate 10 minutes of jogging
and 1 minute of walking for a total of 43 minutes. Five-minute cool-down
walk.
[1.2]
Brisk five-minute warm-up walk. Then alternate 10 minutes of jogging
and 1 minute of walking for a total of 43 minutes. Five-minute cool-down
walk.
[1.3]
Brisk five-minute warm-up walk. Then alternate 10 minutes of jogging
and 1 minute of walking for a total of 43 minutes. Five-minute cool-down
walk.
[2.1]
Brisk five-minute warm-up walk. Then alternate 15 minutes of jogging
and 1 minute of walking for a total of 47 minutes. Five-minute cool-down
walk.
[2.2]
Brisk five-minute warm-up walk. Then alternate 15 minutes of jogging
and 1 minute of walking for a total of 47 minutes. Five-minute cool-down
walk.
[2.3]
Brisk five-minute warm-up walk. Then alternate 15 minutes of jogging
and 1 minute of walking for a total of 47 minutes. Five-minute cool-down
walk.
[3.1]
Brisk five-minute warm-up walk. Then alternate 17 minutes of jogging
and 1 minute of walking for a total of 53 minutes. Five-minute cool-down
walk.
[3.2]
Brisk five-minute warm-up walk. Then alternate 17 minutes of jogging
and 1 minute of walking for a total of 53 minutes. Five-minute cool-down
walk.
[3.3]
Brisk five-minute warm-up walk. Then alternate 17 minutes of jogging
and 1 minute of walking for a total of 53 minutes. Five-minute cool-down
walk.
[4.1]
Brisk five-minute warm-up walk. Then alternate 18 minutes of jogging
and 1 minute of walking for a total of 56 minutes. Five-minute cool-down
walk.
[4.2]
Brisk five-minute warm-up walk. Then alternate 18 minutes of jogging
and 1 minute of walking for a total of 56 minutes. Five-minute cool-down
walk.
[4.3]
Brisk five-minute warm-up walk. Then alternate 18 minutes of jogging
and 1 minute of walking for a total of 56 minutes. Five-minute cool-down
walk.
[5.1]
Brisk five-minute warm-up walk. Then alternate 22 minutes of jogging
and 1 minute of walking for a total of 45 minutes. Five-minute cool-down
walk.
[5.2]
Brisk five-minute warm-up walk. Then alternate 25 minutes of jogging
and 1 minute of walking for a total of 51 minutes. Five-minute cool-down
walk.
[5.3]
Brisk five-minute warm-up walk. Then alternate 30 minutes of jogging
and 1 minute of walking for a total of 61 minutes. Five-minute cool-down
walk.
[6.1]
Brisk five-minute warm-up walk, then jog 60 minutes. Five-minute
cool-down walk.
[6.2]
Brisk five-minute warm-up walk, then jog 60 minutes. Five-minute
cool-down walk.
[6.3]
Brisk five-minute warm-up walk, then jog 60 minutes. Five-minute
cool-down walk.
