Street Running

  1. Brisk 5 Minute Warm up Walk
  2. Jog 3 Minutes
  3. Walk 90 Seconds
  4. Jog 5 Minutes
  5. Walk 2.5 Minutes
  6. Jog 3 Minutes
  7. Walk 90 Seconds
  8. Jog 5 Minutes
  9. Cooldown Walk 5 Minutes

Treadmill Running

TimeAction
00:00-5:00Warmup walk
5:00-8:00Run
8:00-9:30Walk
9:30-14:30Run
14:30-17:00Walk
17:00-20:00Run
20:00-21:30Walk
21:30-26:30Run
26:30-30:00Walk