Street Running

  1. Brisk 5 Minute Warm up Walk
  2. 60 seconds of Jogging
  3. 90 Seconds of Walking
  4. Repeat 2 and 3 for 20 minutes
  5. Noraml walking pace 5 minutes

Treadmill Running

TimeAction
00:00-5:00Warmup walk
5:00-6:00Run
6:00-7:30Walk
7:30-8:30Run
8:30-10:00Walk
10:00-11:00Run
11:00-12:30Walk
12:30-13:30Run
13:30-15:00Walk
15:00-16:00Run
16:00-17:30Walk
17:30-18:30Run
18:30-20:00Walk
20:00-21:00Run
21:00-22:30Walk
22:30-23:30Run
23:30-25:00Walk
25:00-30:00Cooldown Walk